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bone apple tea 50 KINDA HEALTHY RECIPES

Mason Woodruff masonfit.com THINGS TO KNOW

Short Intro Contents: 1.Important Links & Codes 2.Navigating the Cookbooks 3.Serving Sizes and Nutrition Information in the Recipes 4.Quick Guide to Logging Recipes in MyFitness Pal

Important Links Click Here Purchase a Hard Copy Amazon Storefront - for recommended kitchen tools and ingredients Facebook Group - great place for ideas and tips from other home cooks PEScience Products - my affiliate code 'mason' saves you 15% Perdue Chicken - perduefarms.com/mason saves 15% (affiliate link)

Navigation If you're reading the digital eBook version, you can click on any recipe title in the Table of Contents to jump straight to the recipe. You can also search for ingredients or keywords by pressing Control + F on Windows, Command + F on a Mac, or tapping the share button on iOS and scroll to “Find on Page” underneath the magnifying glass.

Serving Sizes and Macronutrients

You'll find the full nutrition breakdown in the bottom left corner of every recipe.

CALS = calories, P = protein, C = carbs, F = fat, and SP = WW SmartPoints (blue plan)

Some recipes will have the measurement for a serving below the macros, but you won't find that on every single recipe. If a pizza makes 8 slices, for instance, the macros listed will be for one slice. And if it's a batch of eight cookies, the macros are for one cookie.

Example: Each tuna cake in this recipe has 170 calories, 17g protein, 11g carbs, 6g fat, 4 SmartPoints, and lots of diggity. LOGGING RECIPES IN MYFITNESSPAL

I’m frequently asked why I don’t enter my recipes into MyFitnessPal’s database. The short answer is that the nutrition composition of most ingredients can vary from place to place and brand to brand. It’s best practice to enter your own ingredients and save that meal or recipe.

For example, the protein powder I use for macronutrient calculations in every recipe has 120 calories, 24g of protein, 3g of carbs, and 1g of fat. If you used a protein powder with 160 calories per scoop, on the other hand, a 40-calorie difference every time you make something could really add up if you think you’re consuming something with the original recipe’s numbers.

Below I’ll show you a few ways to make life easier and what to do if you follow the recipe 100% and just want to log those numbers.

Creating a Food: How to Log Macros Only (if you make a recipe with the exact ingredients)

Once you find a recipe that’s going in your regular rotation, it will save time to pre-log that food and serving size for easy entry in the future. And as long as you’re using the same ingredients and not making any modifications, you could skip the ingredient logging altogether and just enter macros. Here’s how to do it:

More > Meals, Recipes, & Foods > Create a Food > Enter the Details > Enter the Macros > Add to Diary (and adjust servings accordingly)

Be sure to pull the total servings and serving size straight from a recipe and you’ll be all set. Creating a Recipe: How to Log with Different Ingredients (if you modify ingredients or amounts)

If you make a recipe and decide to use a different protein powder, change the amount of butter, use a different sauce/condiment, or make any modification, you’ll want to log everything yourself for accuracy. But that doesn’t mean you have to re- enter ingredients every single time. Here’s how to create a recipe:

More > Meals, Recipes, & Foods > Create a Recipe (add ingredients manually) > Enter the Ingredients > Save or Save & Log It (if you’re eating it right away - adjust servings accordingly)

One problem you may run into here, depending on the recipe, is calculating serving sizes if ingredients change. If you leave ½ C of Greek yogurt out of a recipe, for instance, that’s going to change your final number of servings. So, let’s talk calculating the serving sizes of larger recipes.

How to Calculate Serving Sizes

1. Use the “add recipe” function from above to add all the ingredients and have total macros/calories for the recipe.

2. Place a container large enough to hold the entire recipe on a food scale and hit “tare” on the scale. This will zero out the scale and account for the weight of the bowl so you don’t have to.

3. Add the entire recipe to the container and note its total weight. 4. If you’d like volume measurements, tare the scale again and remove a measurement (I like using ¼ C since it’s even) from the container and note how much the weight changed.

5. Divide the total weight by however many servings you’d like to have (base this on the total calories/macros).

Example: An entire recipe weighs 1,000 grams and has 2,000 calories. You’re going to be eating this recipe for dinner and would like each serving to be 400 calories—for a total of 5 servings. So, each serving would need to weigh 200 grams (200 grams x 5 servings = 1,000 grams).

Hope that makes sense! My biggest piece of advice when it comes to this is to not overcomplicate things. It’s easy to get lost in the sauce when you have a lot of ingredient swaps.

Just log everything, weigh everything, and split it up using simple division. It’s that easy. Luckily, you won’t need to do this very often as this cookbook’s recipes are all super simple. MORE COOKBOOKS

If you enjoy the Bone Apple Tea cookbook, I bet you'll dig the rest of the Kinda Healthy Cookbook collection. You can access all 6 cookbooks (and more on the way) via my Patreon. In addition to cookbooks, Patreon supporters get early access to new recipes, exclusive Patron-only giveaways, and other benefits.

You can become a supporter for $5/month and cancel at any time.

(Yes, that means you can sign up, download all the cookbooks, and bounce. But you didn't hear that from me.)

LEARN MORE AT MASONFIT.COM/PATREON CONTENTS

BREAKFAST

1. Bacon Egg and Breakfast Pizza 2. Egg White Muffins 3. Greek Yogurt Biscuits 4. Cheesy Hash Brown Muffins 5. Chicken Breakfast Sausage 6. Butterfinger Proats 7. Chocolate Peanut Butter Granola 8. Breakfast Mac and Cheese

CHICKEN

9. Sweet Chili Chicken and Brussels Sprouts 10. Jalapeño Cilantro Lime Chicken Thighs 11. Spicy Coconut Ground Chicken 12. Brushfire Jerk Chicken Tacos 13. Nashville Hot Nuggets 14. Chicken and Rice Enchiladas 15. Honey Sesame Chicken 16. General Tso's Chicken 17. Chipotle BBQ Ground Chicken Tacos 18. Chicken and 19. Greek Chicken and Veggies

CONTENTS

BEEF & PORK

20. Sweet Chili Ground Beef & Brussels 21.Pork Tenderloin Crispy Carnitas 22. Sweet and Spicy Pork Tenderloin 23. Tex-Mex Ground Beef & Rice Skillet 24. Cheesy Baked Beef Tacos 25. Loaded Ground Beef & Potatoes Skillet 26. Creamy Taco Soup 27. Cheeseburger Soup 28. Hamburger Steak & Mushroom Gravy 29. Taco Meal Prep Bowls

PIZZA &

30. Chicken Sausage and Mushroom Gnocchi 31. Italian Sausage and Veggie Pasta Bake 32. Crispy Cast Iron Pizza 33. Beef 34. Bolognese 35. Taco Pasta Bake 36. Cajun Sausage Pasta Bake CONTENTS

SNACKS & SIDES

37. Cheesy Garlic Bread 38. Cheeseburger Bites 39. Black Bean and Corn Quesadillas 40. Bacon Mac and Cheese 41. Buffalo Chicken Bites 42. Garlic Parmesan Carrot Fries 43. Buffalo Tuna Cakes

DESSERTS

44. Skillet Monkey Bread 45. Cinnamon Sugar Bread Twists 46. Apple 47. DoubleTree Cookies 48. Protein Sugar Cookies 49. Pumpkin Pie Protein Cheesecake 50. No Bate Oatmeal Peanut Butter Bites BREAKFAST BACON EGG & CHEESE BISCUIT PIZZA

Ingredients Directions

For the Biscuit Pizza 1. Mix the , sugar, baking powder, and salt in a 1 C (120g) All Purpose Flour bowl before adding the Greek yogurt. Use a fork to 1 Tbsp (12g) Granulated mix everything together until crumbly. Empty onto a Sugar (I used Swerve) surface and use a hand to form a ball of dough. 1 tsp Baking Powder 2. Use your knuckles to press outward from the center 1/4 tsp Kosher Salt of the dough, creating thicker edges for the crust 2/3 C (150g) Fat Free Greek than in the center. Make an 8" circle. Yogurt 3. Spray the air fryer basket with cooking spray before adding the crust. Brush the top with a splash of skim For the Topping milk, egg whites, butter, or a bit more cooking spray. 4 slices Center Cut Bacon, 4. Air fry at 375ºF for 10 minutes before flipping and cut into thin strips air frying an additional 3 minutes at 375ºF before 4 large Eggs, beaten adding the toppings. (Or bake at 400ºF directly on a 2 oz Reduced Fat Cream baking sheet/pizza stone. Time may vary slightly.) Cheese, room temp or 5. While the crust cooks, add the bacon strips to a softened nonstick skillet over medium-high heat. Once fully 2 oz Freshly Shredded cooked, remove the skillet from the heat and add Cheese the eggs. Stir to scramble and add the cream cheese once the eggs are nearly cooked. Set aside. READY IN: 30 MINUTES 6. Add the bacon and eggs mixture to the crust. Top with the shredded cheese and air fry for an MAKES: 6 SLICES additional 3-5 minutes until the cheese is melted 220 CAL | 13P | 17C | 10F | 5SP and bubbly. Dig in!

EGG WHITE MUFFINS

Ingredients Directions

4 slices Center Cut Bacon, 1.Set the Foodi's sauté function to HI and add the cut into strips bacon and mushrooms to the pot. Cook until 4 oz Baby Bella Mushrooms, the bacon is fully cooked and crispy, about 6-8 roughly chopped minutes. Transfer the cooked bacon and mushrooms to a paper towel lined plate and 2 oz (56g) Sun Dried drain the remaining bacon grease. (You can also Tomatoes use a skillet over medium-high heat.) 2 Tbsp (16g) Sliced Black 2.While the bacon and mushrooms cook, mix the sun dried tomato, olives, parmesan, mozzarella, 2 Tbsp (14g) Grated or and black pepper together in a large bowl. Shredded Parmesan 3.Add the cooked bacon and mushrooms to the 2 Tbsp (14g) Shredded tomato and mixture, stirring well. Mozzarella 4.Place 7 silicone muffin molds in the Foodi's air 1/4 tsp Black Pepper fryer basket. Spoon 27 grams of the mixture 3/4 C + 2 Tbsp (210g) Liquid into each muffin mold, followed by 2 Tbsp (30g) Egg Whites of egg whites. 5.Air fry for 8 minutes at 375ºF. Let the muffins cool for 5-10 minutes before serving. READY IN: 25 MINUTES To make in the oven, try baking in a muffin tin or MAKES: 7 MUFFINS mold for 20-25 minutes at 350ºF. The number of 80 CAL | 7P | 3C | 4F | 2SP muffins you make may affect cook time. GREEK YOGURT BISCUITS

Ingredients Directions

1 1/2 C (180g) All 1.Preheat oven to 375F and spray a baking sheet Purpose Flour with nonstick spray. Set aside. 2 Tbsp (24g) Granulated 2.Mix the dry ingredients together in a large bowl before cutting the butter in with a fork. Sugar Substitute 3. Add the Greek yogurt and mix until a dough 1/2 Tbsp Baking Powder begins to form. Don't over mix. There should be 1/2 tsp Kosher Salt (or some remaining flour in the bowl. (I used a 1/4 tsp table salt) stand mixer, but you can hand mix with a fork 3/4 C (170g) Fat Free or even a few pulses in a food processor.) Greek Yogurt 4.Empty the dough and remaining dry ingredients 2 Tbsp (28g) Light Butter onto a flat surface. Use your hands to work everything together until no crumbs remain. 1 large Egg Yolk (for Press the dough into a rectangle. brushing before baking) 5.Cut the dough into 6 pieces. If you'd like circular biscuits, use a biscuit cutter and reform leftover dough to make as many biscuits as you'd like. (Warning: overworking the dough may create READY IN: 30 MINUTES tough biscuits.) 6.Brush the 6 pieces with an egg yolk (or melted MAKES: 6 BISCUITS butter) and add to the baking sheet. Bake for 150 CAL | 6P | 23C | 3F | 4SP 15-18 minutes or until the tops are golden. CHEESY HASH BROWN MUFFINS

Ingredients Directions

2 C (170g) Frozen Hash 1. Preheat oven to 400 degrees F and Browns spray a muffin tin with nonstick cooking 12 oz bag Frozen Pepper and Onion Blend (or 4 C spray. fresh) 2. Cook the and 2 tsp (10g) Minced Garlic peppers/onions (in separate pans to 1/2 C (113g) Fat Free Plain minimize moisture) and add garlic in Greek Yogurt 1 C (112g) Fat Free towards the end of their cook times. Shredded Mozzarella 3. Spoon this mixture into a muffin tin 1 1/8 C (276g) Liquid Egg and allow it to cool for 10 minutes. Add Whites 2 large Eggs salt, pepper, or other seasonings at this 1/2 C (56g) Shredded point if you'd like. Parmesan 4. Add a mixture of egg whites, egg, READY IN: 35 MINUTES parmesan, mozzarella, and Greek yogurt MAKES: 12 MUFFINS on top, filling each slot evenly. 82 CALS | 10P | 6C | 2F | 2SP 5. Bake for 20-22 minutes. CHICKEN BREAKFAST SAUSAGE

Ingredients Directions

1 lb Ground Chicken 1.Mix the spices and brown sugar in a bowl. (97/3) 2.Add half the spices to the ground chicken and 2 tsp Black Pepper massage it into one side. Fold the chicken over and continue adding the spices and folding the 1 tsp Smoked Paprika chicken and spices together to evenly distribute. 1/2-1 tsp Crushed Red 3.Divide the chicken into 10 pieces (about 1.8 Pepper ounces each) and use your palms to flatten. 1/2 tsp Kosher Salt 4.Heat a large pan over medium-high heat with 1/2 tsp Rubbed Sage half the . Add 5 sausage patties to the 1/4 tsp Allspice pan. (If the pan is large enough, you can add all 2 Tbsp (24g) Swerve the oil and patties at once. Try not to over Brown crowd the pan.) 1 Tbsp (16g) Olive Oil 5.Cook for 3-4 minutes or until the bottoms are a crispy brown. Flip each patty and press down firmly. 6.Cook for an additional 3-4 minutes or until the patties are cooked through and reach an READY IN: 20 MINUTES internal temp of 165F. Transfer to a plate and MAKES: 10 PATTIES let the sausage patties rest for a few minutes 60 CAL | 10P | 2C | 3F | 0SP before serving. BUTTERFINGER PROATS

Ingredients Directions

1/4 C (20g) Quick Oats 1.Microwave the quick oats and 1/2 C (120mL) Almond milk for 90 seconds, watching (or any) Milk 2/3 scoop (21g) Vanilla for overflow. Different bowl Protein Powder sizes may affect cook time. 1 Tbsp (8g) Sugar Free 2.Add the protein powder, PB2, Butterscotch Pudding Mix and pudding mix and stir well. 1 Tbsp (6g) PB2 or 3.Top with chocolate chips, stir, Powdered Peanut Butter and dig in! 1/2 Tbsp (7g) Mini Chocolate Chips

READY IN: 5 MINUTES MAKES: 1 BOWL You can use whole grain oats, but steel cut 252 CAL | 21P | 28C | 6F | 6SP oats aren't recommended. CHOCOLATE PEANUT BUTTER GRANOLA

Ingredients Directions

1 1/2 C (120g) Rolled Oats 1. Preheat oven to 350F and line a baking sheet 2 C (34g) Puffed Rice Cereal with parchment paper. 2. Mix the protein powder, oats, puffed rice, and 3 scoops (84g) Chocolate cocoa powder in a large bowl. Protein Powder 3. Add the honey, peanut butter, and egg whites to 1 Tbsp (5g) Dark Cocoa the bowl and stir until everything is evenly mixed. Powder (optional) 4. Use a spatula to spread it evenly across the 1/3 C (87g) Peanut Butter entire baking sheet. Be sure to break up any large 2 Tbsp (42g) Honey clumps in the mixture. 5. Bake for 15 minutes before from the oven to 3 Tbsp (46g) Liquid Egg Whites stir/shake/flip and bake for another 3-6 minutes or until crisp. 6. After the granola has cooled, use your hands to break up the granola into pieces as small as you'd like. Store in an airtight container at room temperature. READY IN: 30 MINUTES

MAKES: 14 SERVINGS Note: The chocolate makes it difficult to spot burning. 90 CALS | 7P | 9C | 3F Since the granola will get a bit crispier as it cools, remove from the oven as soon as the granola gets crisp and 1 Serving = 1/4 C (24g) crumbles/breaks easily. BREAKFAST MAC & CHEESE

Ingredients Directions

8 oz Banza Pasta Shells 1. Preheat an oven to 400F. 4 large Eggs 2. Cook the pasta according to its packaging. 1 1/2 C (368g) Liquid Egg 3. Whisk the eggs and egg whites together Whites before adding to a large skillet over medium 1 1/2 C (180g) Light Alfredo heat. Fully cook. Sauce 1/2 C (113g) Fat Free Greek 4. Add the alfredo, yogurt, cheddar, and Yogurt sausage to the cooked eggs and heat until the 1/2 C (56g) Cheddar Cheese cheese is fully melted, stirring well. 9.6 oz bag Jimmy Dean 5. Drain the water from the cooked pasta and Turkey Sausage Crumbles add it to a 13x9 glass baking dish. Pour the egg (or my chicken breakfast mixture of the pasta and stir well. sausage) 6. Melt the butter and add to the crushed corn 2 Tbsp (28g) Light Butter flakes. Stir well before adding over the top of 2 C (56g) Corn Flakes, crushed the pasta and egg mixture. 7. Bake for 12-15 minutes or until the corn flake READY IN: 35 MINUTES topping is golden brown. MAKES: 10 SERVINGS 235 CALS | 21P | 20C | 9F | 6SP Macros per serving without Corn Flakes topping: 1 Serving = 1 C (165g) 200 calories, 20g protein, 15g carbs, and 8g fat CHICKEN SWEET CHILI CHICKEN & SPROUTS

Ingredients Directions

For the Brussels Sprouts 1.Toss the sprouts in olive oil, salt, and pepper. 12 oz Brussels Sprouts, 2.Add the brussels sprouts to an air fryer basket stemmed and halved and cook at 400ºF for 10 minutes. 1 Tbsp (16g) Olive Oil 3.While the brussels sprouts are in the air fryer, 1 tsp Kosher Salt coat the diced chicken breast in the chili oil before adding the ground ginger, garlic and chili 1 tsp Black Pepper powder, and salt. Stir to fully coat the chicken. For the Chicken 4.After the brussels sprouts have cooked for 10 1 lb Boneless Skinless minutes, add the chicken breast to the basket Chicken Breast, diced and gently stir everything together. 1 Tbsp (16g) Chili Oil* 5.Air fry for an additional 10 minutes at 400ºF. 2 tsp Ground Ginger Shake the chicken and sprouts and cook for an 1 tsp Garlic Powder additional 4-6 minutes or until the chicken 1 tsp Chili Powder reaches an internal temperature of 165ºF. 1/2 tsp Kosher Salt 6.Serve over rice with scallions, toasted sesame seeds, and sweet chili sauce, if desired.

READY IN: 30 MINUTES Nutrition facts are do not include any sweet chili sauce. Add 1 SmartPoint, 25 calories, and 6g of carbs for each MAKES: 6 SERVINGS tablespoon of sauce (nutrition info may vary). For 155 CAL | 20P | 7C | 5F | 1 SP stovetop/oven instructions: https://masonfit.com/air- 1 serving = 3 ounces fryer-sweet-chili-chicken-and-brussels-sprouts/ JALAPEÑO CILANTRO LIME CHICKEN

Ingredients Directions

1 lb Boneless Skinless 1.Mix all the marinade ingredients together in a Chicken Thighs resealable container before adding the chicken 1/2 C (120g) Pickled thighs and covering. Refrigerate overnight. Jalapeño Juice 2.Remove the chicken thighs from the marinade 1/4 C (60g) Lime Juice, and place on a paper towel to dry the surface about 2 small limes before frying. Reserve the remaining marinade 1 Tbsp (16g) Olive Oil (or make fresh batch). 3.Heat a large skillet over medium-high heat with 2 Tbsp (10g) Chopped the 1/2 tablespoon of oil. Cilantro 4.Place the chicken thighs dry-side down in the 3 cloves (10g) Garlic, skillet. Cook for 4-6 minutes or until the bottoms peeled and thinly sliced are golden brown before flipping. Slowly pour the 1/2 tsp Black Pepper remaining marinade in the gaps around the + an additional 1/2 Tbsp chicken, being careful to not pour over the top of (8g) Olive Oil for cooking the chicken. 5.Continue cooking to reduce the marinade to a READY IN: 8+ HOURS thick sauce, 4-5 minutes tops, before transferring MAKES: 4 THIGHS the chicken to a plate once it reaches an internal 185 CAL | 22P | 2C | 10F | 4SP temp of 165F. SPICY COCONUT GROUND CHICKEN

Ingredients Directions

1 lb Ground Chicken (97/3) 1. Heat a skillet over medium heat with 1 Tbsp Paprika nonstick cooking spray. Add the 1 tsp Ground Ginger ground chicken to the skillet and mix 1 tsp Garlic Powder 1/2 tsp Kosher Salt the dry spices together in a small 1/4 tsp Ground Coriander bowl. Add the mixed spices to the (optional) chicken and use a spatula to stir 2 Tbsp (60g) Gochujang or everything together. Fully cook the Comparable Hot Chili chicken until no pink remains. Paste 2. Add the chili paste and honey to the 2 Tbsp (42g) Honey 13.5 oz can Light cooked chicken, stirring until evenly Unsweetened Coconut incorporated. Milk 3. Add the coconut milk and stir until you can no longer see any white from the milk. Continue cooking for 8-10* READY IN: 20 MINUTES minutes, stirring occasionally, until MAKES: 4 SERVINGS the mixture thickens. Remove from 230 CAL | 27P | 13C | 10F | 6SP the heat and serve.

TORCHY'S BRUSHFIRE TACOS

Ingredients Directions

1 lb Boneless Skinless 1.Mix the chicken breast strips with the olive Chicken Breast, cut into strips oil and jerk seasoning in a large bowl before 2 Jalapeño Peppers, seeded adding the jalapeño strips. Stir to coat. and cut into strips* 2.Transfer the chicken and jalapeño strips to 1 Tbsp (16g) Olive Oil the Ninja Foodi basket and air fry at 400ºF 2 Tbsp Jamaican or Caribbean Jerk Seasoning for 8 minutes. Shake the basket or use a For the Tacos spatula to stir the chicken and peppers. Air 6 Flour Tortillas (6" Mission fry for an additional 6 minutes at 400ºF or Carb Balance) until the chicken reaches 165ºF. (For 1 Mango, diced stovetop, cook over medium-high in a large Cilantro and Fat Free Greek skillet for ~8-10 minutes.) Yogurt or Sour Cream 3.Warm the tortillas directly over a burner or *Optional: Toss the jalapeño in 1-2 in a large skillet before adding chicken and tablespoons of soy sauce and 1/2 tsp peppers (about 65g per taco), diced mango, of garlic powder and onion powder Greek yogurt, and cilantro. Enjoy! before adding to the chicken.

READY IN: 30 MINUTES The recipe makes roughly 14 oz of chicken. Macros for MAKES: 6 TACOS the chicken and jalapeño mixture on its own: 650 175 CAL | 21P | 18C | 5F | 3SP calories, 100g protein, 10g carbs, 18g fat, and 1 SP. NASHVILLE HOT CHICKEN NUGGETS

Ingredients Directions

12 oz Boneless Skinless 1. Use a paper towel to pat dry the Chicken Breast, diced diced chicken breast before adding to 1/2 Tbsp (8g) Olive Oil a bowl and tossing with the olive oil. 1 tsp Cayenne Pepper 2. Mix the spices and brown sugar in a 1 tsp Paprika small bowl before adding to the 1 tsp Chili Powder 1/2 tsp Garlic Powder chicken. Toss until evenly coated. 1/2 tsp Black Pepper 3. Add the chicken to an air fryer basket 1/2 tsp Crushed Red in an even layer. Cook at 400ºF for 8- Pepper Flakes 10 minutes. Let the chicken nuggets 1 Tbsp (12g) Brown rest for 3-4 minutes after frying Sugar (I used Swerve) before serving.

READY IN: 20 MINUTES

MAKES: 3 SERVINGS For a dip, mix 1/2 C (113g) Fat Free Greek Yogurt, 2 130 CAL | 25P | 0C | 3F | 0SP Tbsp (30mL) Skim Milk (or any milk), and 1 Tbsp 1 serving = 8 nuggets Ranch Seasoning CHICKEN & RICE ENCHILADAS

Ingredients Directions

For the Chicken and Rice 1.Cook the ground chicken using the Foodi's 1 lb Ground Chicken (92% lean) sauté function on high. Once cooked, add the 2 Tbsp Chili Powder* dry spices, enchilada sauce, and lime juice. Turn 1/2 Tbsp Garlic Powder off the Foodi and add the chicken broth and 1/2 Tbsp Onion Powder Right Rice. Stir well. 1 tsp Smoked Paprika 2.Seal the Foodi and cook with high pressure for 1 tsp Kosher Salt 1/2 tsp Cumin 5 minutes. Transfer the chicken/rice to a bowl. 1/2 tsp Dried Oregano Assembling the Enchiladas 1/4 C (60g) Enchilada Sauce 1.Add 1/2 cup (120g) of enchilada sauce to the 1/4 C (60g) Lime Juice bottom of the Foodi's ceramic pot. 2 C (480mL) Chicken Broth 2.Fill each tortilla with about 1/4 cup of the 7 oz bag Right Rice chicken/rice. Tightly roll and place the sealed For the Enchiladas side down in the pot. (8 center, 1 on each side) 10 Tortillas (I used 6" Mission 3.Spoon any remaining chicken/rice over the top Carb Balance tortillas) of the enchiladas, filling the sides. 1 1/4 C (300g) Enchilada Sauce 4.Pour the remaining enchilada sauce (180g) over 4 oz (112g) Shredded Cheddar the enchiladas, followed by the shredded cheese. Use the Foodi's bake function at 350ºF READY IN: 30 MINUTES for 10 minutes. MAKES: 10 ENCHILADAS 250 CAL | 20P | 26C | 12F | 7SP *Reduce to 1 or 1 1/2 Tbsp for spice sensitive. HONEY SESAME CHICKEN

Ingredients Directions

16oz Frozen Perdue Lightly 1.Air fry or bake the chicken at 400F for 12 Breaded Chicken Breast minutes before adding the bell pepper and Chunks (or the General Tso's green beans. Toss and air fry for an Baked Chicken) additional 8-12 minutes until the chicken is 1 Yellow Bell Pepper, cut crispy. For conventional oven, use a baking into thin strips sheet with a wire rack. 1 C (85g) Green Beans 1 Tbsp (8g) Toasted Sesame 2.While the chicken cooks, mix the sauce Seeds ingredients together in a bowl. Heat a For the Sauce saucepan or skillet over medium-high heat. 1 C (240mL) Low Sodium Carefully add the sauce mixture to the pan Chicken Broth and cook, stirring often, for 8-10 minutes 3 Tbsp (63g) Honey until the mixture has reduced to a sauce. 2 Tbsp (30g) Sweet Chili Sauce When a spatula leaves a trail behind it when 2 Tbsp (30g) Rice Vinegar dragged through the sauce, remove from 1 Tbsp (16g) Toasted Sesame Oil the heat. 1 Tbsp (15g) Soy Sauce 3.Add the cooked chicken to a bowl (or straight in the skillet/saucepan) with the READY IN: 30 MINUTES toasted sesame seeds and sauce. Gently MAKES: 4 SERVINGS toss together until evenly coated. Serve with 315 CAL | 25P | 30C | 11F | 10SP rice and enjoy! GENERAL TSO'S CHICKEN

Ingredients Directions

1 1/2 lbs Boneless Skinless 1.Preheat oven to 400F and spray a wire rack (optional) Chicken Breast, diced with nonstick cooking spray over a baking sheet. 1 Tbsp (15g) Soy Sauce 2.Whisk the egg, soy sauce, red wine vinegar, and black 1 Tbsp (15g) Red Wine Vinegar pepper together before adding the chicken. Mix the 1 large Egg breadcrumbs and parmesan in a separate bowl. 1/4 tsp Black Pepper 3.Coat the chicken pieces in the breadcrumbs and add 3/4 C (90g) Breadcrumbs 2 Tbsp (15g) Grated Parmesan to the wire rack. Bake for 14-16 minutes or until the For the General Tso Sauce largest pieces reach an internal temperature of 165F. 3 Scallions, finely chopped For the General Tso Sauce 3 cloves Garlic ,minced 1.Mix the remaining sauce ingredients in a bowl, 1 Tbsp Ginger, minced reserving 1/2 Tbsp of the sesame oil. 4-6 Dried Arbol Chiles 2.Add the 1/2 Tbsp of sesame oil the a large skillet over 1 1/2 Tbsp (24g) Toasted medium-high heat. Add the scallions, garlic, and Sesame Oil, divided ginger. Cook until fragrant, about 1 minute. Add the 1/2 C (120g) Chicken Stock chiles and cook for another 60 seconds before 1/4 C (60g) Soy Sauce adding the liquid ingredients. 1/4 C (48g) Swerve Brown 2 Tbsp (30g) Red Wine Vinegar 3.Continue cooking over medium-high heat, stirring 2 Tbsp (30g) Sriracha often, until the sauce thickens, about 5-7 minutes. 4.Reduce the heat to low and toss the baked chicken in READY IN: 40 MINUTES the sauce before removing from the heat, topping MAKES: 4 SERVINGS with more scallions, sesame seeds, and serving with 265 CAL | 40P | 22C | 13F | 5SP rice, steamed broccoli, or your choice of pairings. CHIPOTLE BBQ GROUND CHICKEN TACOS

Ingredients Directions

For the Chipotle BBQ Chicken 1. Cook the ground chicken in a large 1 lb Ground Chicken (92% Lean) 1 Tbsp Ground Chipotle Chili skillet over medium-high heat. Add the Powder chipotle and garlic powder, salt, and 1 tsp Garlic Powder pepper towards the end of cooking. 1/2 tsp Kosher Salt 1/2 tsp Black Pepper 2. Add the chicken broth, bbq sauce, and 1/2 C (120g) BBQ Sauce lime juice to the chicken and continue 1/2 C (120g) Chicken Broth 2 Tbsp (30g) Lime Juice cooking until the mixture thickens, Tortillas for serving about 3-5 minutes. Remove from the For the Mango Salsa heat.For the mango salsa, mix 1 Mango, small diced 1/2 Red Bell Pepper, diced everything together in a large bowl. 1/4 Red Onion, diced 3. For slightly charred tortillas, place the 1/4 C (60g) Lime Juice 1-2 handfuls Cilantro, chopped tortillas directly over a low flame on a 1/2-1 tsp Kosher Salt, to taste gas stovetop or on a griddle over medium heat. READY IN: 30 MINUTES

MAKES: 7 SERVINGS 1 taco on a 6" Mission Carb Balance tortilla with a 105 CAL | 13P | 2C | 5F | 2SP tablespoon of salsa has roughly 160 calories, 17g 1 serving = 3 ounces (meat only) protein, 16g carbs, 7g fat, and 4 WW SmartPoints.

Ingredients Directions

16 oz Rotisserie Chicken, no skin 1.Prepare the vegetables and remove the breast meat 1 Tbsp Olive Oil from the rotisserie chicken. Discard the skin 1 medium Yellow Onion, diced 2..Add the olive oil to a large pot over high heat and add 3 medium Carrots, peeled and sliced the carrots and onions. Cook for 6-8 minutes until soft. 2 cloves Garlic, minced 3.Add the garlic, black pepper, sage, and nutmeg. Stir 8.5 oz can Sweet Peas, drained and cook until the garlic is fragrant, about 1 minute. 32 oz Chicken Stock 10.5 oz can Cream of Chicken Soup 4.Add the chicken broth, cream of chicken soup, 1/2 tsp Ground Sage rotisserie chicken, and bay leaves. Bring to a boil 1/2 tsp Black Pepper before reducing the heat and adding the peas. 1/2 tsp Nutmeg For the Dumplings 2 Bay Leaves 1.While the chicken soup comes up to a boil begin by For the Dumplings mixing the dry ingredients together and 1 1/2 C (180g) All Purpose Flour cutting in the butter with a fork. 2 Tbsp (24g) Swerve Granular 2.Add the yogurt and mix until a dough begins to form. 1/2 Tbsp Baking Powder 3.Use your hands to work the remaining dry ingredients 1/2 tsp Kosher Salt into the dough and divide into 16 small pieces. 2 Tbsp (28g) Light Butter 3/4 C (170g) Fat Free Greek Yogurt 4.Remove the bay leaves before placing the dumplings on top of the chicken soup. If you're using a pressure READY IN: 45 MINUTES cooker, seal the pot and cook on high for 5 minutes with a quick release. MAKES: 8 SERVINGS 5.The dumplings should be tender and buoyant. You 280 CAL | 23P | 27C | 8F | 5SP can use the toothpick test to make sure they're 1 serving = 1 1/4 C (280g) cooked. GREEK CHICKEN & VEGGIES

Ingredients Directions

For the Veggies 1.Cut the onion and bell pepper into 1" pieces 1 medium (200g) Red and place in a large bowl with the tomatoes. Onion, diced (large) Toss the veggies with the 1 Tbsp of olive oil 1 large (250g) Bell and spices before placing in the air fryer Pepper, diced (large) 1 pint Grape Tomatoes basket. Cook for 10 minutes at 400ºF. 1 Tbsp (16g) Olive Oil 2.In the same bowl, add the diced chicken, 1 tsp Black Pepper remaining olive oil, Greek seasoning, and 1 tsp Garlic Powder black pepper. Stir to fully coat the chicken. 1 tsp Onion Powder 3.After the veggies have cooked for 10 minutes, 1/2 tsp Dried Oregano transfer to a clean bowl. Set aside. For the Chicken 4.Add the chicken to the air fryer basket and 1 lb Boneless Skinless Chicken Breast, diced cook for 8 minutes at 400ºF. 1 Tbsp (16g) Olive Oil 5.After the chicken is cooked, add the veggies 1 Tbsp Greek Seasoning back to the basket and use the Foodi's broil 1 tsp Black Pepper function for 6-8 minutes or until the onion/peppers begin to slightly char and the READY IN: 35 MINUTES tomatoes begin to wrinkle. MAKES: 5 SERVINGS 6.Serve with kalamata olives, crumbled feta 175 CAL | 22P | 9C | 6F | 4SP cheese, parsley, rice, and lemon juice, if 1 serving = 7 ounces desired. (Not included in nutrition facts.) BEEF & PORK SWEET CHILI GROUND BEEF & BRUSSELS

Ingredients Directions

1 lb Ground Beef (96/4) 1.Microwave the brussels sprouts for 2 minutes or until tender before transferring to a cutting 12 oz Brussels board. Cut them in half once they've cooled. Sprouts*, halved 2.Mix the dry spices together and sprinkle half 1 Tbsp (16g) Chili Oil over the top of the ground beef. 3.Heat a large skillet over medium-high heat with (or your choice of oil) the oil. Once the oil is hot, place the ground beef 1 tsp Ground Ginger in the skillet seasoned side down. Sprinkle the 1 tsp Chili Powder remaining half of the spices on top of the beef. 4.Cook for 2-3 minutes or until the bottom of the 1/2 tsp Black Pepper beef has developed a nice crust before flipping. 1/2 C (120g) Sweet Chili Cook for another 2-3 minutes before using a Sauce spatula to break the beef down into crumbles. Cook until no pink remains. 5.Push the cooked beef to the side of the pan and add the brussels sprouts to the skillet, cut side down. Cook for 6-8 minutes, stirring occasionally, until they're slight charred. 6.Remove from the heat and mix the brussels READY IN: 20 MINUTES sprouts and ground beef together. Drizzle the sweet chili sauce over the top and stir until MAKES: 4 SERVINGS evenly coated. Serve with rice or cauliflower rice, 270 CAL | 27P | 20C | 8F | 6SP chopped scallions, toasted sesame seeds, or 1 serving = 175 grams your choice of fixin's. PORK TENDERLOIN CRISPY CARNITAS

Ingredients Directions

2 Pork Tenderloins 1.Place the pork tenderloins in a large bowl with the olive (16 oz each) oil. Mix the dry spices together before sprinkling over 2 Tbsp Olive Oil the pork. Use a rubber spatula or your hands to evenly 1 Tbsp Cumin coat the pork in the oil and spices. Set aside. 2 tsp Kosher Salt 2.Add the onion, orange, garlic, cilantro, and chicken 1 tsp Black Pepper broth to a food processor and blend until smooth, 1 tsp Oregano about 30 seconds on high. 1/2 tsp Cinnamon 3.Turn the Foodi's sauté function on HI and let the pot 1 small (140g) Onion, heat up. Once hot, add the pork tenderloins. Cook for 2 peeled and halved minutes before flipping and cooking another 2 minutes. 1 small (100g peeled) 4.Add the pressure cooking ingredients to the pot, moving Orange, halved the pork tenderloins around to evenly coat the bottom 2 cloves Garlic, peeled of the pot with the mixture. Seal the Foodi and 1 handful (3g) Cilantro pressure cook on HI for 12-14 minutes with quick 1/2 C (120g) Chicken Broth release pressure. The pork should reach an internal temp of 160F. Transfer the pork tenderloins to a bowl to rest for 5 minutes before shredding. READY IN: 55 MINUTES 5.While the pork rests, use the Foodi's sauté function to MAKES: 8 SERVINGS reduce the remaining liquid, stirring occasionally. 6.After the pork rests, shred and add back to the pot with 165 CAL | 23P | 4C | 6F | 3SP the thickened sauce. Stir to evenly coat and use the 1 serving = 3.25 ounces Foodi's broil function for 10-15 minutes. SWEET & SPICY PORK TENDERLOIN

Ingredients Directions

1 lb Pork Tenderloin, cut 1. Cut a pork tenderloin into 1/2" rounds and then cut into strips each round into 2-3 strips. The strips should be 1 Tbsp (16g) Chili Oil about 2-3 inches long or roughly the size of your 1 tsp Garlic Powder pinky or ring finger. 2.Toss the pork strips in chili oil before adding the 1 tsp Ground Ginger ground ginger, garlic powder, salt, and pepper. 1/2 tsp Kosher Salt Toss/stir until evenly coated. Set aside. 1/2 tsp Black Pepper 3. Mix the sauce ingredients in a small bowl and mince For the Sauce or chop the garlic. Set both aside. 3-4 cloves (20g) Garlic, 4. Heat a large skillet over medium-high heat. Once roughly chopped or minced hot, add the pork strips in an even layer. Cook for 3- 1/4 C (60g) Lite Pancake 4 minutes or until there's a small amount of pink Syrup remaining in the center. Flip and cook for an 1/4 C (60g) Lime Juice (about additional 1-2 minutes until fully cooked (165ºF 2 medium limes) internal temp). Transfer the cooked pork to a plate. 5. Add the minced garlic to the skillet and toast until 2 Tbsp (60g) Gochujang fragrant, about 30 seconds, before adding the 1 Tbsp (15g) Soy Sauce sauce. Scrape any crispy bits of the bottom of the skillet and cook until the sauce thickens, about 45-60 READY IN: 25 MINUTES seconds. Be sure to stir to avoid burning. 6. Turn off the heat, add the pork back to the skillet, MAKES: 6 SERVINGS and stir everything together. Serve with toasted 150 CAL | 16P | 9C | 5F | 3SP sesame seeds, scallions, cilantro, and lime wedges. TEX-MEX GROUND BEEF & RICE SKILLET

Ingredients Directions

For the Ground Beef* 1.Preheat an oven to 400F and microwave both 1 lb Ground Beef (96/4) bags of rice. Set aside. 1 Tbsp Paprika 2.Heat a large 12" skillet over medium-high heat. 2 tsp Ground Chipotle Peppers 3.Mix the spices for the ground beef in a small (or chili powder) 1 tsp Cumin bowl. Coat both sides of the ground beef with 1 tsp Garlic Powder the spices, gently pressing the spices into the 1/2 tsp Black Pepper surface. Add the ground beef to the skillet and 1/2 tsp Kosher Salt cook for 1-2 minutes on the first side before Add to the Cooked Beef flipping, crumbling, and cooking another 4-5 15 oz can Black Beans minutes until no pink remains. 15 oz can Whole Kernel Corn 10 oz can Mexican RO-TEL 4.Add the corn, beans, and RO-TEL to the skillet (diced tomatoes + green chiles) (all undrained) and stir. Cook for 8-10 minutes 12 oz bag Frozen Cauliflower until very little liquid remains in the skillet. Rice** 5.Add both packets of rice to the skillet, stirring to 9 oz packet Uncle Ben's Ready fully incorporate. Top with the shredded cheese Rice Original and bake for about 5 minutes to fully melt the 3/4 C (84g) Shredded Colby Jack Cheese cheese. Serve with fresh cilantro, fat free Greek yogurt, hot sauce, or your desired toppings. READY IN: 30 MINUTES MAKES: 6 SERVINGS *You can swap the spices for a packet of taco seasoning. **Feel free to use all cauliflower rice or all ready rice. If 335 CAL | 27P | 36C | 9F | 5SP you use Instant Rice, add it in step 4. You may need to 1 serving = 2 C (300g) add a bit of broth to fully cook the rice. CHEESY BEEF BAKED TACOS

Ingredients Directions

1 lb Ground Beef (96/4) 1.Dice the onion and mince the garlic before adding to a 1 medium (200g) Onion, large skillet with the ground beef over medium-high heat. diced Cook until no pink remains in the beef. Add the spices 5 cloves (25g) Garlic, minced towards the end of cooking. Stir well. Reduce the heat 2 tsp Paprika and add the enchilada sauce, stirring everything together 1/2 tsp Kosher Salt until the sauce thickens. Remove from the heat. 1/2 tsp Black Pepper 2.Preheat an oven to 400F. Wrap the tortillas in a slightly 1/2 tsp Cumin damp paper towel and microwave for 45-60 seconds, 1/2 tsp Crushed Chipotle flipping halfway through. Place the tortillas on a wire rack Pepper or baking sheet. 1/2 C (120g) Enchilada 3.Place a generous pinch of cheese on one half of each Sauce tortilla. Follow the cheese with the beef and another 15 Extra Thin Corn Tortillas pinch of cheese. Fold the tortillas in half, pressing down 1 C (112g) Finely Shredded gently to seal. (Be careful to not press too hard and Monterey Jack squeeze the beef/cheese out.) 1/2 C (56g) Finely Shredded 4.Spray the tops of the tacos with cooking spray and place Reduced Fat Cheddar a baking sheet on top of them to seal the tacos. 5.Bake for 14-18 minutes or until the tacos are golden brown and crisp. Be sure to check on them during baking READY IN: 35 MINUTES as the extra thin tortillas can burn quickly. (If you have trouble getting the tacos crispy, you can remove the top MAKES: 15 TACOS baking sheet after a few minutes once the tacos have 120 CAL | 11P | 10C | 4F | 3SP sealed to speed up the process.) LOADED GROUND BEEF & POTATOES SKILLET

Ingredients Directions 1 lb Ground Beef, 96/4 1.Preheat an oven to 350F. Mix the ground mustard, black pepper, and 20 (550g) Red and Gold chili powder together and sprinkle half over the top of the ground Mini Potatoes, thinly beef. Set aside. sliced 2.Cook the bacon in a 12" cast iron skillet (or a large oven-safe skillet) over medium-high heat before transferring to a paper towel. 4 slices Center Cut (Crumble and save for later.) Leave the bacon grease in the skillet. Bacon 3.Place the ground beef in the skillet seasoned side down and add the 1/4 C (60mL) remaining spices to the top of the beef. Cook for 2-3 minutes or until Worcestershire Sauce the bottom develops a slightly browned crust. Flip the beef and cook 2 C (480mL) Skim (or for another 2-3 minutes. any) Milk 4.Carefully add the Worcestershire sauce around the beef to deglaze 1 C (112g) Shredded the skillet and remove any crispy bits from the bottom before Cheddar crumbling the beef using a spatula. Cook until no pink remains. Push 2 tsp Ground Mustard the ground beef to one side of the pan and gently tilt the skillet to one side. Be sure to cook off excess liquid before adding the taters. 1 tsp Chili Powder 5.Once the excess liquid has cooked off, push the beef back to one 1/2 tsp Black Pepper side. Place the sliced potatoes on the bottom of the skillet before covering with the beef . Repeat, creating a bottom layer of potatoes covered with the ground beef. Top with remaining potatoes. 6.Add the milk to the skillet and top with shredded cheddar. 7.Bake for 35-45 minutes or until very little liquid remains and the READY IN: 1 HOUR cheese begins to bubble and slightly brown around the edges. (If you MAKES: 8 SERVINGS use a fattier cut of meat or bacon, you may want to tilt the skillet and use a paper towel to blot any extra grease runoff towards the end of 215 CAL | 22P | 13C | 8F | 6SP cooking.) Let the skillet cool briefly before serving. Top with the 1 serving = 160 grams crumbled bacon and chopped green onion. Enjoy! CREAMY TACO SOUP

Ingredients Directions

2 lbs 93/7 Ground Turkey (or any 1. In a large pot or an Instant Pot, brown ground meat) your choice of ground meat over medium 15 oz can Sliced Stewed Tomatoes high heat with one packet of taco 10 oz can Rotel seasoning. (Use the saute function if using 15 oz can Black Beans, drained an Instant Pot.) and rinsed 15 oz can Pinto Beans, drained and rinsed 2. Once the meat is fully cooked, add all the 15 oz can Corn canned ingredients, cauliflower and 12 oz bag Frozen Peppers and Onions broccoli, and remaining seasoning packets 12 oz bag Frozen Broccoli and to a large pot. Heat the mixture until the Cauliflower Florets frozen veggies begin to soften, stirring 8 oz Fat Free Cream Cheese 1 C (227g) FF Greek Yogurt plain often, before reducing the heat to low. 1 packet Ranch Dip Mix 2 packets Taco Seasoning 3. Add the cream cheese and Greek yogurt READY IN: 25 MINUTES to the soup and simmer for 5-10 minutes MAKES: 16 SERVINGS or until the cream cheese and Greek yogurt are fully incorporated and no lumps 210 CAL | 18P | 23C | 5F | 3SP remain. 1 serving = about 1 C CHEESEBURGER SOUP

Ingredients Directions

1 lb Ground Beef (96/4) 1.Use the sauté function of your pressure cooker 1/2 tsp Kosher Salt and to brown the ground beef. Add salt and pepper Black Pepper halfway through cooking. 2 (300g) Sweet Onions, 2.When the beef is fully cooked, add the potatoes, diced carrots, onion, and garlic, stirring well. 5 (400g) Baby Yukon Gold 3.Add the parsley, ground mustard, dill weed, Potatoes, cubed chicken broth, and stir again. 2-3 (150g) Carrots, sliced 4 cloves (20g) Garlic, minced 4.Cook on high pressure for 10 minutes with 2 Tbsp Chopped Parsley quick release pressure (vent immediately). 1 Tbsp Dry Mustard 5.While the soup cooks, mix the cheddar powder 1/2 tsp Dill Weed (optional) and Greek yogurt together. Add the yogurt and 2 C (480g) Chicken Broth cheese mixture to the soup once you've vented. 1 C (227g) Fat Free Greek Stir well and leave the pressure cooker on its Yogurt keep warm function. 1/2 C (56g) Cheddar Powder 6.Optional: pan fry bacon, chop fresh green onions, and grate cheddar cheese for toppings. READY IN: 30 MINUTES MAKES: 8 SERVINGS For stovetop, follow as written but bring the soup to a boil after adding the broth. Reduce the heat to low, cover, and 190 CAL | 19P | 17C | 5F | 4SP simmer for 20-30 minutes until the veggies are tender. Remove 1 serving = 1 C (250g) from the heat and stir in the cheese sauce. HAMBURGER STEAKS & GRAVY

Ingredients Directions

1 lb Ground Beef (96/4) 1.Heat a large skillet over medium-high heat with 1 tsp Cajun Seasoning cooking spray. Divide the meat into 4 quarters and 1/2 tsp Black Pepper form each quarter into a thin patty. Sprinkle one side 1 Tbsp (15g) Yellow with cajun seasoning and black pepper. Place the Mustard hamburger steaks seasoned side down in the skillet 1 Tbsp (16g) Olive Oil before adding the remaining spices. 1 Sweet Onion, cut into 2.Cook for 3-4 minutes until a crispy brown crust forms. strips Before flipping, spread the yellow mustard over the top of each steak. Flip and press down firmly. 1 package (8oz) Sliced 3.Cook for another 3-4 minutes until cooked through. White Mushrooms Transfer cooked steaks to a plate and set aside. 1 C (240mL) Beef Broth 4.Add the oil to the pan, followed by the onion. Cook the 1 package Reduced Sodium onion until it begins to soften, about 5 minutes, before Brown Gravy Mix adding the sliced mushrooms and Worcestershire 2 Tbsp (30mL) sauce. Cook for another 2-3 minutes until the Worcestershire Sauce mushrooms develop color and no liquid remains. 5.Reduce the heat to low-medium and add the gravy mix. Stir well before adding the beef broth. Cook for 3- 4 minutes until the gravy begins to thicken. 6.Add the hamburger steaks back to the skillet with the READY IN: 35 MINUTES gravy and continue to simmer until the gravy fully thickens. Spoon some of the onion and mushrooms MAKES: 4 SERVINGS over the tops of the hamburger steaks to let the 230 CAL | 27P | 9C | 9F | 4SP flavors get to know one another. Enjoy! HIGH VOLUME TACO BOWLS

Ingredients Directions

12 oz bag Frozen Cauliflower Rice 1.Microwave the cauliflower rice for 4-5 minutes while 15 oz can Black Beans, drained you prep the bell pepper, jalapeño, onion, garlic, 15 oz can Whole Kernel Corn, drained black beans, and corn. 2 medium Bell Peppers 2.When all your vegetables are prepped, heat the olive 1-2 Jalapeño Peppers, optional oil in a large skillet over medium-high heat. Add the 1/2-1 Tbsp Chili Powder cauliflower rice, beans, corn, and peppers to the 1 Tbsp Olive Oil, optional 1 lb Ground Beef (96/4) skillet. Briefly stir and then leave untouched for 1 medium (200g) Onion, diced about 4-5 minutes to develop a bit of char on the 5 cloves (25g) Garlic, minced bottom. Add the chili powder after 5 minutes and 2 tsp Paprika stir everything together. Continue cooking for 1/2 tsp Kosher Salt another 5 minutes or so. 1/2 tsp Black Pepper 3.Add the beef, onion, and garlic to a separate large 1/2 tsp Cumin skillet over medium-high heat and break the beef 1/4-1 tsp Crushed Chipotle Pepper apart. Cook until no pink remains before reducing 1/2 C (120g) Enchilada Sauce the heat to medium-low, adding the dry spices, 4 oz can Diced Green Chiles enchilada sauce, and diced chiles. Simmer for about READY IN: 30 MINUTES 5 minutes to let all the flavors get acquainted. 4.To make the 4 meal prep bowls, add 1 cup or 200 MAKES: 4 SERVINGS grams of each mixture to a bowl or container. 380 CAL | 35P | 38C | 9F | 4SP Squeeze a bit of fresh lime juice, garnish with 1 serving = 2 Cups (400g) cilantro, and add any other toppings you'd like. PIZZA & PASTA MUSHROOM & SAUSAGE GNOCCHI

Ingredients Directions

12 oz Trader Joe's Frozen 1.Add the frozen cauliflower gnocchi to a bowl Cauliflower Gnocchi and microwave, covered, for 5 minutes. 4 Trader Joe's Garlic Herb 2.Add the sliced mushrooms and chicken Chicken Sausages, sliced sausages to a large nonstick skillet over 8 oz Mushrooms, sliced medium-high heat. Cook for 6-8 minutes, 8 oz Cherry Tomatoes, halved stirring occasionally, until both start to brown 4 cloves (20g) Garlic, minced and crisp around the edges. 2 Tbsp (28g) Trader Joe's 3.Add the garlic and optional pepper sauce. Cook Italian Bomba Pepper Sauce for 30-60 seconds, stirring to fully incorporate. 1/4 C (60g) Red Wine Vinegar 4.Add the red wine vinegar, stir everything 1 C (232g) Trader Joe's together, and cook until no liquid remains, Traditional Marinara about 30-60 seconds. Add the marinara and stir 1 oz Grated Parmesan to fully incorporate. Reggiano, for topping 5.Add the halved tomatoes and cook for 2-3 minutes until they begin to soften before adding the microwaved gnocchi. Turn off the READY IN: 30 MINUTES heat and stir everything together until the MAKES: 4 SERVINGS gnocchi is evenly coated in the sauce. 310 CAL | 24P | 23C | 13F | 8SP 6.Grate fresh parmesan reggiano, pecorino, or 1 serving = 275 grams your choice of cheese on top as you serve. ITALIAN SAUSAGE PASTA BAKE

Ingredients Directions

1 Tbsp (16g) Olive Oil 1.Preheat an oven to 400F and begin bringing 8 oz Mushrooms, sliced salted water up to a boil for cooking the 1 (175g) Red Bell Pepper, sliced pasta. Cook the pasta for 6 minutes once 1 large (300g) Zucchini, sliced 8 oz Cherry Tomatoes the water comes to a boil. 4 cloves Garlic, minced 2.In a large skillet, heat the olive oil over 4 Trader Joe's Garlic Herb medium-high heat. Once hot, add Chicken Sausages, sliced the mushrooms, zucchini, and red bell Salt and Black Pepper, to taste pepper to the skillet. Sprinkle with a pinch For the Pasta Bake 8 oz Protein+ of salt and pepper and sauté for 5 minutes. 1/2 C (125g) Marinara 3.Add the chicken sausage, garlic, and cherry 1/2 C (125g) Light Alfredo Sauce tomatoes to the skillet. Stir and sauté 3/4 C (84g) Shredded Mozzarella another 5 minutes. 1/4 C (28g) Shredded Parmesan 4.Turn off the heat and add the marinara, Reggiano 1/2 tsp Crushed Red Pepper light alfredo sauce, and cooked pasta. Stir everything together and top with the READY IN: 45 MINUTES mozzarella, parmesan, and crushed red MAKES: 8 SERVINGS pepper. 265 CAL | 20P | 27C | 10F | 7SP 5.Bake for 15-20 minutes until the cheese is 1 serving = 2 C (215g) melted and bubbly. CRISPY CAST IRON PIZZA

Ingredients Directions

1 1/2 C (180g) All 1.Add the flour, Greek yogurt, and salt to a food Purpose Flour processor. Pulse a few times, leaving a bit of loose flour. (You can also use a stand mixer or just a fork.) 1 C (227g) Fat Free Transfer to a flat surface to form the pizza dough. Use Greek Yogurt your fingers to press outward from the center of the 1/2 tsp Kosher Salt, dough, creating thicker edges for the crust than in the optional center. Be careful not to stretch the center too thin. 1 Tbsp (16g) Olive Oil 2.Preheat an oven to 500F or as hot as your oven will go and heat a large cast iron skillet over medium heat. 1/4-1/2 C (60-120g) Add the olive oil and wait until you start to see a bit of Pizza Sauce smoke before carefully adding the dough to the skillet. 1/2 C (56g) Shredded 3.Cook for 2-3 minutes until you begin to see color from Mozzarella the oil cooking into the dough before adding half the 1/4 C (28g) Parmesan cheese. (This acts as a barrier to prevent any sogginess from the sauce and toppings.) Cook for another 2-3 Reggiano, shaved or minutes until the cheese begins to melt. grated 4.Spoon the pizza sauce on top of the melted cheese. Add the remaining toppings and cheese. Be sure to READY IN: 35 MINUTES get some cheese around the edges of the crust for golden brown edges. MAKES: 8 SLICES 5.Put the cast iron pizza in the hot oven for 8-10 minutes 155 CAL | 8P | 19C | 5F | 4SP until the cheese is fully melted and the edges are Nutrition facts do not include golden brown. Let the pizza cool for a few minutes additional toppings. before removing from the skillet to slice. BEEF RICOTTA CANNELLONI

Ingredients Directions

1 lb Ground Beef (96/4) 1.Before you do any other prep, fill a 13x9 baking dish 1 Onion, diced with water and submerge the lasagna sheets in the 4 cloves Garlic, minced water to soften. Preheat oven to 350F. 1/2 tsp Kosher Salt and 2.Heat a large skillet over medium-high heat. Add the onion, garlic, beef, salt, and pepper. Cook until no Black Pepper pink remains and the beef is cooked through. 1 C (248g) Low Fat Ricotta Remove from the heat to briefly cool before stirring 1 Tbsp Chopped Parsley in the ricotta and parsley. 12 sheets Oven Ready 3.Once the lasagna sheets have softened (about 15- Lasagna 20 minutes in the water), transfer them to a flat 24 oz jar Marinara surface and cut them in half. 1 C (240g) Light Alfredo 4.Drain the water from the baking dish and place Sauce (I used Classico) about half the marinara in the bottom of the dish. 1/2 C (56g) Shredded 5.Fill each half of the lasagna sheet with the beef Parmesan mixture and tightly roll. Place them, sealed-side- down in the dish on top of the marinara. Repeat until you have 24. READY IN: 1 HOUR 6.Add the remaining marinara around the edges and MAKES: 24 CANNELLONI in the center gaps. Followed by the alfredo sauce and parmesan cheese on top. Bake for 25-35 280 CAL | 24P | 30C | 8F | 8SP minutes. (If the cheese browns too quickly, cover 1 serving = 3 cannelloni with foil until the pasta is tender.) FETTUCCINE BOLOGNESE

Ingredients Directions

2 lbs Ground Beef (96/4) 1.Add the ground beef to a large skillet over 6 slices Center Cut Bacon, cut medium-high heat and cook until no pink into thin strips remains. Set aside. 1 (200g) Sweet Onion, diced 2.Add the bacon and fully cook. Remove the 2 (150g) Carrots, peeled and bacon from the skillet, leaving the grease finely grated behind. 4 cloves (20g) Garlic, minced 3.Carefully add the vinegar to deglaze the pan 2 Tbsp (30g) Red Wine Vinegar before adding the onions, carrots, and garlic. 28 oz can Crushed Tomatoes Stirring often, cook until the onions and carrots 1/2 Tbsp Dried Oregano soften, about 5-7 minutes. 1 tsp Crushed Red Pepper 4.Add the tomatoes, cooked bacon, fish sauce, 1/2 tsp Black Pepper and spices to the onion and carrot mixture. 2 Tbsp (30g) Fish Sauce (optional) Cook for 2-3 minutes, stirring continuously, 3 Bay Leaves (optional) before reducing the heat to medium-low. 9 oz Fresh Fettuccine 5.Add the bay leaves and stir well before adding 1/2 C Pasta Water the beef. Continue cooking over medium-low while the pasta cooks, about 10-15 minutes. READY IN: 40 MINUTES (Remove the bay leaves before adding the pasta.) 6.Cook the pasta in salted water. Add 1/2 cup of MAKES: 8 SERVINGS the pasta water to the bolognese and stir well 315 CAL | 32P | 29C | 6F | 7SP before adding the cooked pasta. Toss 1 serving = 1 3/4 C (250g) everything together and remove from the heat. TACO PASTA BAKE

Ingredients Directions

1 lb Ground Beef (96/4) 1.Preheat an oven to 400F. 1 packet Taco Seasoning 2.Cook the pasta as directed unless you're 1 packet Ranch Dip Mix using something like Ready Pasta. 10 oz can RO-TEL 3.In a large skillet, brown the ground beef 15 oz can Pinto Beans, over medium high heat. Cook until no undrained pink remains. 1 box (8oz) Banza Pasta 4.Reduce the heat to low before adding the Shells taco and ranch seasoning, RO-TEL, and 1 1/4 C (140g Reduced pinto beans to the beef. (If you'd like a thicker pasta, drain the beans.) Stir well. Fat Mexican Cheese 5.Once the pasta is cooked, drain the Blend water and add the pasta to the taco mixture. 6.Mix everything together before adding the mixture to an 8x8 baking dish or READY IN: 35 MINUTES comparable dish. Top with shredded MAKES: 9 SERVINGS cheese and bake for 15-20 minutes. 251 CAL | 24P | 28C | 7F | 6SP (Keep an eye on the cheese to avoid 1 serving = 1 C (175g) burning.) CAJUN SAUSAGE PASTA BAKE

Ingredients Directions

8 oz (dry) Banza 1.Preheat oven to 400F. 1 C (244g) Light Alfredo 2.Cook the pasta according to its packaging. 3.Chop the zucchini and red bell pepper and Sauce slice the sausages before adding to a large 1/2 C (120g) Marinara skillet over medium-high heat. 2 tsp Cajun Seasoning 4.Continue cooking, stirring occasionally, until 1/2 C (56g) Shredded the sausages develop a crisp exterior. (Over medium-high heat, this should take ~12 Cheddar minutes.) 1 Zucchini, chopped 5.While the pasta and sausage/veggie mix cook, 1 Red Bell Pepper, mix the alfredo, marinara, and cajun chopped seasoning together. 6.Add the sauce to the sausage and veggies 4 Johnsonville Turkey after they've cooked, stirring well. and Cheddar Sausages, 7.Drain the pasta and add to the pan, stirring to sliced fully coat the pasta in sauce. 8.If you have an oven safe skillet, top with cheese and bake for 5 minutes or until the READY IN: 35 MINUTES cheese is melted. Without an oven safe skillet, transfer the cajun sausage pasta to an 8x8 MAKES: 8 SERVINGS baking dish before topping with cheese. 220 CAL | 15P | 22C | 9F | 7SP 9.Top with fresh parsley or parsley flakes and 1 serving = 1 C (160g) enjoy! SNACKS CHEESY GARLIC BREAD

Ingredients Directions

1 C (120g) All Purpose 1. Mix the dry dough ingredients together before Flour adding the yogurt. Stir everything together until 1 Tbsp (7g) Cheddar the yogurt is no longer visible and a crumbly Cheese Powder dough begins to form. Empty the crumbly dough onto a flat surface and use your hand to (optional) form a ball of dough. 1/2 tsp Baking Powder 2. Use your knuckles or a rolling to pin to press 1/4 tsp Kosher Salt the dough into a 8" circle. 1/4 tsp Garlic Powder 3. Transfer the dough to an air fryer basket and 2/3 C (150g) Fat Free brush the top with half the olive oil. Air fry at Greek Yogurt 400ºF for 10-12 minutes or until golden. (Or 1/2 Tbsp (8g) Olive Oil bake at 400ºF on a baking sheet/pizza stone.) 3/4 C (84g) Tillamook 4. Use a fork or tongs to carefully flip the bread in Shredded Italian the air fryer basket. Brush with the remaining Cheese Blend, or your olive oil and top with cheese. (Optional: Add choice of cheese some dried oregano, crushed red pepper, or other toppings.) Air fry at 400ºF for an additional 3-5 READY IN: 30 MINUTES minutes until the cheese is melted and bubbly. 5. Transfer the cheese bread to a flat surface and MAKES: 4 SERVINGS cut into strips, wedges, or however you'd like to 220 CAL | 13P | 25C | 7F | 6SP serve. Enjoy! CHEESEBURGER BITES

Ingredients Directions

1 lb Lean Ground Beef 1.Preheat oven to 400F and spray a 24- (96/4) muffin tin with nonstick cooking spray. 3/4 C (184g) Liquid Egg 2.Brown the ground beef (or meat of Whites choice) in a large skillet over medium-high 1/2 C (56g) FF Shredded heat. Cheddar 3.While the meat cooks, mix the remaining 1/2 C (56g) Shredded ingredients in a large mixing bowl. Parmesan 1/2 C (56g) Breadcrumbs 4.After briefly cooling, add the cooked meat 1/4 C (68g) Reduced Sugar to the remaining ingredients, stirring until Ketchup even. 3 T (45g) Mustard 5.Spoon the mixture into the mini muffin 5 small (50g) Dill Pickles, tin, making sure to remove any excess finely diced ) between slots. 6.Bake for 23-25 minutes or until muffin tops are golden brown. READY IN: 40 MINUTES MAKES: 24 BURGER BITES

50 CAL | 7P | 2C | 1F | 1SP Note: Per bite with full-fat cheddar: 54 Calories | 7P | 2C | 2F BLACK BEAN & CORN QUESADILLAS

Ingredients Directions

15 oz can Black Beans 1. Add the corn and black beans, undrained, to 15 oz can Whole Kernel a large skillet over high heat. Add the spices Corn and cook, stirring occasionally, until no liquid 1 Tbsp Chili Powder remains, about 12-15 minutes. Remove from the heat to briefly cool. 1 tsp Garlic Powder 2. Heat a second skillet or griddle over medium 1/2 tsp Cumin heat with nonstick cooking spray. Add the 1/2 tsp Onion Powder tortillas to the griddle. Place 2 Tbsp (14g) of 8 Tortillas (I used 6" cheese on one half of each tortilla followed by Mission Carb Balance 1/4 cup (65g) of the beans/corn mixture and tortillas) another 2 Tbsp (14g) of cheese. 8 oz Shredded 3. Gently fold the tortilla in half, holding the top Monterey Jack Cheese half closed for a few seconds to melt the top layer of cheese. Cook for another 1-2 minutes per side until golden brown. If you have any filling or cheese leaking out of the quesadilla, use the flat side of your spatula to press it READY IN: 40 MINUTES back in until the cheese forms a crust-like seal MAKES: 8 QUESADILLAS around the edges. Repeat for all 8 220 CAL | 13P | 28C | 11F | 5SP quesadillas.

BACON MAC AND CHEESE

Ingredients Directions

8 oz Banza Pasta Elbows 1. Use the Ninja Foodi's sauté function to fully 2 slices Bacon, cut into strips cook the bacon. Transfer to a paper towel. 3-4 cloves (15g) Garlic, minced 2. Turn off the Foodi and add the garlic to the 2 C (480mL) Chicken Broth remaining bacon grease. Cook for about 30 1 C (240mL) Unsweetened seconds before adding the chicken broth. Almond (or any) Milk 3. Add the uncooked pasta to the broth and stir 6 oz Freshly Shredded to create an even layer, submerging the pasta. 4. Seal the Foodi and cook on HI pressure for 3 Cheddar Cheese, divided minutes with quick release pressure. (save 2 oz for the top) 5. Remove the lid and add the milk to the pasta. 1 oz Freshly Shredded Gently stir while gradually adding the shredded Parmesan cheese. Reserve 2 ounces of cheddar for the Optional Seasoning top. Once everything is melted and creamy, add 1 tsp Dry Mustard the cooked bacon along with the dry spices. 1/2-1 tsp Parsley Flakes 6. Top with the remaining 2 ounces of shredded 1/4-1/2 tsp Black Pepper cheddar and use the broil function for 2-3 1/4 tsp Ground Nutmeg minutes until the cheese is melted to your 1/4 tsp Salt, to taste liking. (You can also reserve the bacon for adding as a topping after broiling.) READY IN: 20 MINUTES

MAKES: 14 SERVINGS For stovetop, cook the pasta in a separate pot and drain, 120 CAL | 8P | 10C | 6F | 4SP omit the chicken broth, and cook the bacon in a 1 serving = 1/2 C (75g) separate sauté pan or pot. BUFFALO CHICKEN BITES

Ingredients Directions

1 lb Ground Chicken 1.Preheat oven to 400F and prepare two 24-muffin tins 1/2 medium (125g) Sweet or silicone molds. (The recipe makes 32 mini muffin- Onion, diced size chicken bites. You can make any size you like, though.) 3-5 cloves Garlic, minced 2.Add the ground chicken, diced onion, and minced 1/2 C (120g) Frank's garlic to a pan over medium high heat. Fully cook the RedHot Buffalo Sauce chicken before adding the ranch, pepper, and buffalo 1 Tbsp (10g) Ranch Dip Mix sauce. 1/2 tsp Black Pepper 3.Continue cooking over medium high heat until the 4 large Eggs (or 1 cup of mixture thickens, about 2-3 minutes. Transfer to a large mixing bowl. liquid egg whites) 4.Whisk the eggs together before adding to the cooked 1/2 C (56g) Shredded chicken mixture along with the shredded cheese and Mozzarella breadcrumbs. Stir well. 1/2 C (56g) Breadcrumbs 5.Spoon the mixture into 32 slots in the muffin tins/molds. Bake for 22-25 minutes or until the buffalo chicken bites are slightly brown around the edges and bottoms. (If the tops begin to brown too much before the bottoms are no longer soggy, cover with foil and READY IN: 40 MINUTES continue cooking.) MAKES: 32 CHICKEN BITES 6.Briefly cool before removing from the molds to finish cooling. Refrigerate leftovers in an airtight 45 CAL | 4P | 2C | 2F | 1SP container. GARLIC PARMESAN CARROT FRIES

Ingredients Directions

3-4 (150-180g) Carrots 1.Add the crushed garlic to the olive and stir well. 1 Tbsp (16g) Olive Oil (To crush the garlic, peel and chop a clove. Then 1 clove Garlic, crushed sprinkle a bit of kosher salt on top, press the flat of your knife down firmly, and drag the garlic 2 Tbsp (15g) Reduced across the cutting board to create a thick paste.) Fat Grated Parmesan 2.Wash and dry the carrots. Remove the tops and 1/4 tsp Crushed Red cut them in half. Then cut each half in two to Pepper (optional) create flat surfaces. You should be able to cut 3 1 pinch Freshly strips from the larger end and 2 strips from the Cracked Black Pepper smaller end. Toss the carrot fries in the olive oil (optional) and garlic mixture. 3.Mix the parmesan with the red and black pepper. Sprinkle half the mixture over the coated carrot fries. Toss and repeat with the remaining parmesan mixture. 4.Add the carrot fries to an air fryer basket or on a baking sheet in an even layer.Air fry at 350 for READY IN: 30 MINUTES 16-20 minutes, shaking halfway through for crispier carrot fries. (If you're baking, bake for a MAKES: 2 SERVINGS similar time and temp.) Top with freshly 120 CAL | 2P | 10C | 8F | 3SP chopped parsley or parsley flakes and dig in! 20-MINUTE BUFFALO TUNA CAKES

Ingredients Directions

2 packets (2.6 oz each) 1. Mix all the ingredients together in a Low Sodium Albacore large bowl. White Tuna in Water 2. Split the mixture into four 88-gram 1/4 C (60g) Breadcrumbs pieces. Use your hands to form 1 oz (28g) Freshly patties with each piece and place in Shredded Parmesan an air fryer basket. 1 oz (28g) Freshly 3. Air fry at 400ºF for 10-12 minutes or Shredded Cheddar until golden brown. (Or bake for 12-15 1 large Egg 2 Tbsp (30g) Buffalo minutes at 400ºF.) Sauce (or hot sauce) 1 tsp Paprika For Greek Yogurt Dipping Sauces 1/2 tsp Garlic Powder Mix 1/4 C (56g) fat free Greek yogurt with one of 1/2 tsp Onion Powder the following: 1 Tbsp (15g) buffalo sauce READY IN: 20 MINUTES 1 Tbsp (15g) buffalo sauce + 1 Tbsp (15g) light mayo + 1/2 tsp ranch seasoning MAKES: 4 TUNA CAKES 1 Tbsp (15g) lemon juice + pinch of lemon zest, 170 CAL | 17P | 11C | 6F | 4SP black pepper, and salt

DESSERTS SKILLET MONKEY BREAD

Ingredients Directions

For the Dough For the Dough 1 1/2 C (180g) All Purpose 1.Preheat an oven to 350º F. Flour 2. Mix the dry dough ingredients together in a large bowl 2 Tbsp (24g) Granulated Sugar before cutting the butter in with a fork. Add the yogurt and mix until a dough begins to form. Don't over mix. 1/2 Tbsp Baking Powder There should be some remaining flour in the bowl. 1/2 tsp Kosher Salt 3. Empty the dough and remaining dry ingredients onto 2 Tbsp (28g) Light Butter a flat surface. Use your hands to work everything 3/4 C (170g) Vanilla Fat Free together until no crumbs remain. Set aside. Greek Yogurt Assembling and Baking the Pizookie For the Topping 1. Mix the granulated sugar and cinnamon together in a 2 Tbsp (24g) Granulated Sugar separate bowl. Divide the dough into 15 pieces. Toss a 2 tsp Ground Cinnamon few at a time in the cinnamon sugar to coat. 1/4 C (30g) Walnuts, crushed 2. Fill the bottom of a 6.5" cast iron skillet or similar sized 1/4 C (56g) Light Butter baking dish with the dough pieces. Sprinkle some of the crushed walnuts on top and place another layer of 1/4 C (48g) Brown Sugar the dough pieces on top with more walnuts. Sprinkle any remaining cinnamon sugar over the top. 3. Microwave the butter for 10 seconds before stirring in the brown sugar. Stir and pour over the top. READY IN: 45 MINUTES 4. Bake for 30-35 minutes or until the the dough pieces MAKES: 6 SERVINGS have risen and the bottom layer is cooked through. Different dishes or different sized dough pieces may 210 CAL | 7P | 24C | 9F | 6SP affect bake time.

CINNAMON SUGAR BREAD TWISTS

Ingredients Directions

For the Bread Twists Dough 1. Mix the flour, baking powder, and salt 1 C (120g) All Purpose Flour together before adding the Greek yogurt. Use 1 tsp Baking Powder a fork to stir everything together until a 1/4 tsp Kosher Salt crumbly dough begins to form. Some dry 2/3 C (150g) Fat Free Greek flour should remain. Yogurt 2. Transfer the crumbly dough onto a flat For Brushing Cooked Twists surface and work the dough into one smooth 2 Tbsp (28g) Light Butter ball of dough. Portion the dough into six 45- 2 Tbsp (24g) Granulated gram pieces. Roll the dough pieces on the flat Sugar (I used Swerve) surface to form thin strips, about 8" long. 1-2 tsp Ground Cinnamon, 3. Fold one end of each strip over to form a to taste ribbon shape and transfer to an air fryer basket. Spray the tops with cooking spray. Dip: Mix together 1 oz Reduced Fat Cream Cheese, 1 Tbsp Light Butter, 4. Air fry at 350ºF for 15 minutes or bake at 1/4 C (36g) Powdered Sugar (I used 375ºF for 25-30 minutes on a baking sheet. Swerve), and 1/4 tsp Vanilla Extract. 5. Towards the end of cooking, microwave the light butter and mix in the granulated sugar READY IN: 30 MINUTES and cinnamon. Brush the cinnamon sugar MAKES: 6 BREAD TWISTS butter on top of the bread twists as soon as 105 CAL | 5P | 16C | 2F | 3SP they come out of the air fryer. Serve warm. APPLE FRITTER

Ingredients Directions

1/2 C (60g) All Purpose Flour 1.Mix the flour, brown sugar, baking powder, salt, 2 Tbsp (24g) Brown Sugar* cinnamon, and nutmeg together in a large bowl. 1 tsp Baking Powder 2.Use a fork or pastry blender to cut the butter in 1/4 tsp Kosher Salt (or 1/8 until it's crumbly and no longer visible. tsp table salt) 3.Add the diced apple and toss to coat before 1/2 tsp Ground Cinnamon adding the Greek yogurt. Continue stirring 1/8 tsp Ground Nutmeg everything together until a crumbly dough begins to form (a fork works fine for mixing). 1/2 Honeycrisp or Pink Lady 4.Empty the dough onto a flat surface and use your Apple, peeled and finely hand to form a ball of dough. Press the dough at diced (40g) into a rough 6"x4" oval shape about 1/4"-1/2" 1 Tbsp (14g) Butter thick. Don't worry about the perfect size/shape. 3 Tbsp (42g) Fat Free Greek 5.Spray an air fryer basket with nonstick cooking Yogurt** spray before placing the dough in and air frying at For the Glaze 375F for 12-14 minutes until golden brown. 2 Tbsp (18g) Powdered 6.For the glaze, mix the powdered sugar and water Sugar* together and pour/brush over the fritter as it 1/2 Tbsp (7g) Water comes out of the air fryer.

READY IN: 25 MINUTES *I used Swerve Brown and Confectioners. MAKES: 1 FRITTER ** I used vanilla Chobani. You can use plain and add a 365 CAL | 10P | 51C | 12F | 11SP dash of vanilla extract. DOUBLETREE COOKIES

Ingredients Directions

1/4 C + 2 Tbsp (72g) Brown 1.Preheat oven to 300°F and line a large baking Sugar (Swerve) sheet(s) with parchment paper. 1/4 C + 2 Tbsp (72g) 2.Cream butter, sugar and brown sugar in the Granulated Sugar (Swerve) bowl of a stand mixer on medium speed for 1/2 C (112g) Salted Butter* about 2 minutes. (You can probably use a food 1 large Egg processor if you don't have a stand mixer.) 1/2 tsp Vanilla Extract 3.Add eggs, vanilla and lemon juice, blending with mixer on low speed for 30 seconds, then 1/8 tsp Lemon Juice medium speed for about 2 minutes, or until 1/2 C (60g) All Purpose Flour light and fluffy, scraping down bowl. 2 scoops (62g) Vanilla 4.With mixer on low speed, add the flour, protein PEScience Select powder, oats, baking soda, and cinnamon, 1/4 C (20g) Rolled Oats blending for about 45 seconds. Don’t over mix. 1 tsp Cinnamon 5.Remove bowl from mixer and stir in chocolate 1/2 tsp Baking Soda chips and walnuts. 2/3 C (148g) Dark Chocolate 6.Portion dough into 15 balls weighing ~45 grams Chips** each onto the baking sheet about 2" apart. 1/2 C (60g) Shelled Walnuts 7.Bake for 20 to 23 minutes, or until edges are golden brown and center is still soft. READY IN: 40 MINUTES *Use real butter if possible. Light butter didn't do it for me. MAKES: 15 COOKIES **You can reduce to 1/2 C (112g) to save some calories. 170 CAL | 5P | 11C | 12F | 7SP Recipe adapted from DoubleTree by Hilton. VANILLA BEAN SUGAR COOKIES

Ingredients Directions

2 scoops (62g) Vanilla 1.Preheat oven to 350F and line a baking Protein Powder sheet with parchment paper. 1/2 C (60g) All Purpose 2.Cream the butter and Swerve in a food Flour processor or stand mixer before adding 1/2 tsp Baking Powder the protein powder, flour, baking 1 tsp Vanilla Bean powder, and vanilla bean paste. Paste (or vanilla 3.Continue mixing until a ball of dough extract) forms. (5-6 pulses in the food processor.) 1/2 C (96g) Swerve 4.Divide the dough into 8 42-gram pieces. Granular Roll each piece between your palms into 1/2 C (112g) Light a smooth ball before pressing flat into Butter cookie shapes. (Spray your hands with a bit of cooking spray to prevent sticking.) 5.Sprinkle a pinch of granulated sugar substitute over the cookies before baking READY IN: 20 MINUTES for 6-8 minutes. The cookies should be MAKES: 8 COOKIES soft in the center and slightly crisp 110 CAL | 7P | 6C | 7F | 3SP around the edges. NO BAKE PUMPKIN CHEESECAKE

Ingredients Directions 15 oz can Pumpkin 1.If you're going to bake the crust 8 oz Fat Free Cream before filling, preheat your oven to Cheese, room temp 2 scoops (62g) Protein 350F and brush an egg yolk over Powder the graham cracker crust. Bake for 1/4 C (36g) Granulated 5 minutes and cool. Sugar Substitute 1 Tbsp Pumpkin Pie 2.Mix the protein powder, sugar Spice substitute, and pumpkin pie spice 1 C (72g) Fat Free Cool Whip together in a large bowl before 9" Reduced Fat Graham adding the pumpkin and cream Cracker Crust cheese. Mix until smooth. 1 large Egg Yolk (optional for pre-baking 3.Fold in the Cool Whip and pour into the crust) the pie crust. Use a rubber spatula

READY IN: 10 MINUTES (+ CHILL) to smooth the top to the edges. MAKES: 8 SLICES Chill in the refrigerator for at least 4 205 CAL | 12P | 26C | 5F | 5SP hours, ideally overnight. NO BAKE OATMEAL PEANUT BUTTER BITES

Ingredients Directions

4 scoops (112g) Protein 1. Mix the dry ingredients together before Powder adding the banana. Stir well. 1 C (80g) Rolled or Quick 2. Slowly add the syrup, being careful to Oats not over hydrate. 1/4 C (24g) Powdered Peanut Butter 3. Fold the chocolate chips into the 1-2 Tbsp (15-30mL) mixture. Walden Farms Pancake 4. Use a spoon to scoop the mixture into 10 Syrup balls on a piece of parchment paper or 1 (100g peeled) Banana, freezer safe plate. mashed 5. Freeze for at least 15-20 minutes. Leave 1 Tbsp (14g) Mini Chocolate Chips leftovers frozen and thaw for 5-10 minutes before eating.

READY IN: 20 MINUTES Note: Any sticky sweetener like honey or other syrups will MAKES: 10 BALLS work in place of the Walden Farms syrup, though macros 100 CALS | 11P | 10C | 2F will be affected.