Chocolate Chip Black Bean Muffins

Chocolate Chip Black Bean Muffins

Flourless, sugarless and gluten free making this delicious chocolate treat a great snack!! So when I first came across this recipe a long time ago I definitely didn't think black beans as a muffin would taste good at all. But you have no idea there are beans in them and the muffins are rich in chocolate taste. 

What you Need:

 - 1 15oz can of black beans, rinsed and drained

- 3 eggs

- 1/2 cup pure maple syrup

- 2 tbsp coconut oil, melted and cooled

- 1 tsp vanilla extract

- 1/2 cup unsweetened cocoa powder

- 1 tsp baking powder

- 1/4 tsp salt

- 1/3 cup dark chocolate chips, plus 2 tbsp to sprinkle on top

What to Do:

1. Preheat oven to 350 degrees

2. Line a 12 cup muffin tin with baking liners and spray the inside of each liner with nonstick cooking spray

3. Place black beans and 1 egg in food processor and process until beans are well blended

4. Add last 2 eggs, maple syrup, coconut oil and vanilla. Process again until smooth. 

5. Next, add in cocoa powder, baking powder and salt. Process once more until smooth. 

6. Next fold in 1/3 cup chocolate chips. 

7. Divide batter evently among muffin cups. Sprinkle remaining chocolate chips evenly on tops of each muffin

8. Bake for 25 minutes or until toothpick inserted in middle comes out clean. 

Place on wire rack to cool for 10 minutes, then remove muffins from tin and transfer to wire rack to cool completely. 

Keep muffins for a day at room temperature, then transfer to fridge and place in airtight container. You can also freeze them!

**I count one as a yellow treat swap in the portion fix meal program!**

Overnight Pumpkin Oats

Overnight Pumpkin Oats

I think I have fallen in love!  I have seen overnight oats many times while doing recipe searches and meal planning but never tried them out. And man have I been missing out!!!

These overnight oats are simple, healthy and can be versatile!  Not only are these Overnight Pumpkin Oats delicious but I woke up to a pumpkin cinnamon-y aroma.  

This recipe makes a large batch but they reheat wonderfully!  These oats can be refigerated for up to 1 week or frozen for up to 2 months. To reheat, top desired amount with a few tablespoons of water or milk, then warm in the microwave or in a small saucepan until hot.  If the oatmeal is frozen, let thaw overnight in the refrigerator before reheating!

YOU NEED:
- 1 1/2 cups steel cut oats
- 3 cups water
- 2 cups unsweetened almond milk
- 1 (15oz) can pumpkin puree
- 1/4 cup pure maple syrup
- 1/4 cup ground flaxseed meal (or you can swap an equal amount of chia seeds, hemp seeds or 3 tablespoons additional steel cut oats)
- 1 tbs pure vanilla extract
- 1 tbs ground cinnamon
- 1/2 tsp ground nutmeg
- 1 tsp pumpkin spice

For serving: you can garnish with chopped toasted pecans, dried cranberries, chopped dried apricots, chocolate chips, peanut butter, or any other mix ins that you enjoy with pumpkin!  I enjoy mine plain!

Directions:
1. Place all of the ingredients, except for the toppings, in the bottom of a 4-6 quart slow cooker and stir to combine.
2. Cover and cook on low for 7 hours (overnight) or on high for 3 1/2 to 4 hours, until the oats are soft but maintain a bit of chew. Remove cover and stir to evenly combine the ingredients, scraping the oats off the bottom and away from the sides. Enjoy warm with desired toppings!

I used a programmable 7 quart crock pot since that is what I own. I set it to low for 5 1/2 hours then it went to "keep warm" until I woke up!


**For portion fix- I filled one yellow container and counted it as 1-yellow and 1/2-purple

Skinny French Onion Dip

SKINNY FRENCH ONION DIP

A fresh and lighter version of classic French Onion Dip!

PREP: 20 MINS COOK: 30 MINS TOTAL: 50 MINS

What You Need:

• 2 Tbsp. butter or olive oil
• 3 medium onions (red, yellow or white, or a combination), peeled and diced
• 2 cloves garlic, minced
• 1 1/2 cups low-fat or fat-free Greek yogurt
• 2 teaspoons Worchestershire sauce, to taste
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• pinch of cayenne

What To Do:

In a large heavy-bottomed stockpot, melt the butter over medium-high heat.  Add the onions and saute until well browned and caramelized (but not burnt), about 30-40 minutes, stirring every few minutes.  Add garlic and sauté for 1-2 minutes, until fragrant.  Remove from heat and transfer the onions to a medium mixing bowl.  Refrigerate for 15-20 minutes or until the onions reach room temperature.  (Optional: At this point, set aside 1/4 cup caramelized onions, if you would like to use them as a topping.)

Add the remaining ingredients to the mixing bowl with the caramelized onions, and stir until the mixture is evenly combined.  Taste, and season with additional salt and pepper and extra worcestershire if need be.

Serve immediately, topped with the reserved caramelized onions if desired.  Or cover and refrigerate for up to 3 days.

Layered Hummus Dip

LAYERED HUMMUS DIP

What You Need:

-1 box 5oz of tabbouleh

-2 tbsp olive oil

-1 cup diced cucumber

-1 cup diced and seeded tomato

-2 tbsp lemon juice

-1/2 tsp salt

-1/4 c fresh parsley chopped

-2 10oz containers of hummus ( I like the Sabra Brand)

-8 oz crumbled feta cheese

-Food should taste good tortilla chips

What to Do:

-Make Tabbouleh according to the package directions.

-Add olive oil, cucumber, tomato, lemon juice, salt and parsley and fluff with a fork.

-Spread hummus into the bottom of a 9x13 dish, scatter half of the feta cheese on top.

-Layer on Tabbouleh mixture and sprinkle remaining feta cheese on top and refrigerate.

Slow Cooker Spinach Artichoke Dip

SLOW COOKER SPINACH ARTICHOKE DIP

This Slow Cooker Spinach Artichoke Dip is super delicious, and EXTRA easy when made in the crock pot!

PREP: 10 MINS COOK: 2 HOURS TOTAL: 2 HOURS 10 MINS

What You Need:

• 1 (10 oz.) bag fresh baby spinach, roughly chopped
• 1 (13.75 oz.) can quartered artichoke hearts, chopped and drained
• 1 (8 ounce) brick low-fat cream cheese, cut into 1-inch cubes
• 1 cup plain Greek yogurt
• 1 cup shredded Mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1/3 cup finely-chopped white or red onion
• 4 cloves garlic, minced
• 1/2 tsp. black pepper
• 1/4 tsp. salt
• 
  
• What to Do:
• -Combine all ingredients in a large mixing bowl and stir until evenly combined.  (You can also stir the mixture actually inside the bowl of your slow cooker, but it would be easier in a large mixing bowl.)  
• -Transfer the mixture to the bowl of your slow cooker, that has been misted on the inside beforehand with cooking spray.

                -Cook on low for 3-4 hours or on high for 2 hours, or until the dip is completely                          warmed through and the cheese is melted.  
                -Give the dip a good stir and season with extra salt and pepper if needed.

Clean Eating Tex Mex Dip

CLEAN EATING TEX MEX DIP

What You Need:

-1 (12 ounce) jar of your favorite salsa, no sugar added

-1 (15 ounce) can black olives, chopped

-1 (15 ounce) can non-fat, re-fried beans, no sugar added

-3 avocados

-Juice of 1 lime

-2 large Roma tomatoes, chopped

-2 tsp. garlic powder

-2 tsp. onion powder

-1/2 cup chopped fresh cilantro, loosely packed

What to Do:

-Combine the beans and the salsa in a pot and warm while stirring constantly. Once they are warm and well combined, remove from heat and pour the beans into your serving dish.

-Next, make your guacamole using the avocados, lime juice, garlic powder and onion powder. Add salt to taste. Layer the guacamole over the beans.
-Top with olives and tomatoes next and finish with the fresh cilantro.
-Serve with your favorite, clean corn chips or whole grain crackers.  I like the food should taste good tortilla chips, they are by far my favorite.

Sweet Potato Fries

Sweet Potato Fries

You will Need:

- Sweet potatoes

- Extra Virgin Olive Oil

- Sea Salt

Optional: Other spices such as garlic, rosemary, or cajun seasoning. I have even put a little cinnamon and sweetener on them to make a cinnamon and sugar version which goes well with the sweetness of the potato!

What to Do:

For the home made fries I cut up sweet potatoes lengthwise into steak fry strips.  Then, put in a large ziploc bag.  Add Extra Virgin Olive Oil, salt and seasonings.  Shake with bag closed then lay on a baking sheet and cook until crispy or for 25 minutes.

Clean Chicken Fingers

Chicken Fingers

 What you Need:

-Ezekiel Bread

-1/4 c parmesan cheese

-Garlic powder

-Onion Powder

-Italian Seasoning

-Egg whites

-Sweet potatoes

-Extra Virgin Olive Oil

-Low Sodium Season Salt

What to Do:

-Toast whole grain bread, break up into pieces and put in the food processor.  Add 1/4 cup Parmesan cheese, garlic powder, onion powder, and any other spices that you like.   Process until fine.

-Cut up chicken breast into strips.  Beat 4 egg whites, dip chicken in egg and then bread mixture.  

-Bake on 350 degrees for about 30 minutes or until cooked through.  

Clean Eating Meatballs

CLEAN EATING MEATBALLS

Make these meatballs ahead of time, throw them in a crockpot with sauce and have meatball hoagies on whole grain bread.

What you Need:

1 1/2 lbs lean ground turkey or chicken.

1/2 cup finely chopped onion

1 egg lightly beaten

1 cup oat bran or ezekiel bread crumbs

2 tbsp fresh parsley, finely chopped

2 tbsp fresh basil, finely chopped

2 tbsp fresh oregano finely chopped

2 cloves garlic, passed through a garlic press

1 tsp sea salt

1 tsp freshly ground black pepper

What to do:

Preheat oven to 400 degrees.

In a large bowl place egg and breadcrumbs or oat bran.  Add spices and mix well.  Add remaining ingredients and mix well.  Using an ice cream scoop make meatballs and place on prepared cookie sheet.  Place in hot oven and bake for 20 minutes or until golden.

I am going to make these for lunch with a whole grain pita, some low sodium tomato sauce, a tiny sprinkle of low fat mozzarella cheese and some lettuce!!!

Calories 170, Calories from fat 24, Protein 30 g, Carbs 11g, Fiber 2g, Sugar .8, Fat 2g, Sodium 327 mg.

Clean Chicken Bruschetta

Chicken Bruschetta

This is one of my favorite chicken recipes! It is full of flavor and the chicken turns out real moist and tender!  I love grilling season and this is a perfect grilling food to make.

What You Need:

Salsa Topping:

- 6 medium roma tomatoes, chopped

- 1/4 cup finely chopped basil

- 1/2 tsp sea salt

- 3 cloves fresh garlic, minced

- 1 tbsp balsamic vinegar

- 1 tbsp pepper

- 1 tbsp extra virgin olive oil

Chicken Marinate:

- 2 lbs of chicken

- 1 tbsp basil

- 1/2 tsp thyme

- 1 tsp parsley

- 2 tbsp fresh lemon juice

- 2 tbsp balsamic vinegar

- 1 tbsp extra virgin olive oil

- 1/2 tsp garlic powder

- 1/2 tsp pepper

- 1/4 tsp sea salt

What To Do:

1. Marinate the chicken overnight with the marinate mixture in a large baggie.
2. Combine the salsa topping in a bowl, cover and chill

3. Next day: grill the chicken breast

4. Top the chicken with the salsa topping- I also sprinkle fresh parmesan cheese on top!

This is the full recipe- but often I just make one chicken breast and one serving at a time!  I personally do not use any of the accurate measurements when I do this ha!  And you can't really mess it up!! Also- if I don't have fresh basil I will use the basil seasoning instead- still tastes good!

** Portion Fix Approved!! Serving: 4 oz chicken and 1/2-1 cup of salsa topping is 1-R, 1/2-G, 1/2-B (parmesan) and 1-tsp**



Mexican Lasagna

Mexican Lasagna

We love everything taco in our house and put it into the meal plan every week to every other week!  I am constantly looking for ways to change it up so I'm not just eating regular tacos every week! This one my kids did not eat it the first time it was made but my husband did approve of it!  I think my kids will also the more they see it offered to them. It was the peppers they saw in it that made them not want to try it!! I personally think it was delicious!!

What You Need:

- 1 red and 1 orange bell pepper

- 1 medium onion

- 1 lb ground meat- I use venison!

- 1/4 cup taco seasoning  (my recipe for my taco seasoning I use is also in this blog!)

- 2 cups shredded cheese

- about 1 1/2 cups of fat free refried beans

- 2 small cans of diced chiles

- 2 tsp Extra Virgin Olive Oil

- 12 corn tortillas

What to Do:

1. Dice pepper and onions and sautee in the EVOO

2. Brown the ground meat. Add the chiles into the ground meat right before the meat is almost done

3. Add cooked onions and peppers, seasoning and 1/4 cup water to the meat mixture. Let this simmer together for about 10 minutes

4. Spray a 9X10 pan with extra virgin olive oil spray

5. Line the bottom of the pan with 6 corn tortillas

6. Spread 3/4 cup of refried beans onto the corn tortillas evenly

7. Spoon half the meat mixture over the tortillas and beans

8. Layer the last 6 corn tortillas on top of the meat

9. Spread 3/4 cup of refried beans on top the tortillas

10. Put the rest of the meat mixture on top of the beans

11. Top the dish with the shredded cheddar cheese

12. Bake at 375 degrees for 30 minutes!

* I like it topped with fresh salsa, plain greek yogurt, lettuce and tomatoes!  You can top it with any of your favorite taco toppings!*

ENJOY!!

**For those following the portion fix without the toppings this counts as: 1-R, 1-Y, 1-G, 1-B**



Zucchini Pizza Bites

Zucchini Pizza Bites

We LOVE pizza in our house. All pizza from ordering out, frozen, homeade and my husbands favorite is the Chef Boy R Dee pizza box kit. I'm constantly looking for different ways to make the pizza healthier for me. I also absolutely LOVE zucchini in every way that you can make it. So this recipe was perfect for me!!

You will Need:

-1/2 large zucchini

-1 blue container of motzerella cheese

-pizza sauce

-Extra Virgin Olive Oil spray

What to DO:

1. Heat oven to broil.

2. Cut zucchini into 1/4 inch slices (or you can cut the entire zucchini on diagnal)

3. Spray both sides of sliced zucchini with EVOO

4. You can sprinkle a little sea salt and pepper on both sides of zucchini- a lot of recipes call for this but I do NOT like the taste of the salt and pepper on it!

5. Broil or grill the zucchini for about 2 minutes on each side

6. Top with sauce and cheese (you can also add in mini pepperonis if you choose to!)

7. Broil for an additional minute or two to melt the cheese to perfection!

ENJOY!!

**For all those following the portion fix this counts as: 1-G, 1-B, 1/4-P



Clean Tomato Soup and Grilled Cheese

Clean Tomato Soup and Grilled Cheese

This is another classic meal that I love and quit eating because well lets be real- Campbells Tomato Soup is loaded with sodium and other ingredients that I cannot pronounce! I found this recipe online and made a few tweaks to the amounts of seasonings as the original one had too much for my liking! 

What You Need:

SOUP:

- 4 Large Tomatoes (halved and seeded)

- 1 medium Sweet Bell Pepper (halved and seeded)

- 1/2 medium sweet onion (cut into 1/2 inch pieces)

- 1 (15oz) can of Fire Roasted Diced Tomatoes

- 1-2 tsp extra virgin olive oil

- 1 cup organic, no salt added, vegetable broth

- 1 tsp dried basil

- 1 tsp Italian Seasoning

- 2 tsp Sea Salt

- 1/4 tsp Red Pepper Flakes

GRILLED CHEESE:

- Ezekiel Bread

- Fresh Shredded Cheddar Cheese

- grass fed butter

What To Do:

SOUP:

1. Preheat oven to 450 degrees. Line two baking sheets with foil and place tomatoes face down on one and the onions and pepers face down on the other

2. Drizzle the extra virgin olive oil on the vegetables as even as possible

3. Roast onions and peppers for 20 minutes. Enclose them in the foil and let them sit for 10-15 minutes. Pull off charred skin from peppers.

4. Preheat broiler on high and place tomatoes on top rack for about 5 minutes

5. In a blender combine peppers, tomatoes, onions, canned tomatoes, seasonings, and broth and blend them all until smooth. (I had to do this in 2 batches!)

6. Put into pan and heat up together

GRILLED CHEESE:

1. Thinly put some grass fed butter on two slices of Ezekiel bread, one side only (or more if you are making more than one sandwich!)

2. Sprinkle cheese (I used one blue container) between the two slices of bread and grill over medium heat until browned and crispy

ENJOY!! :)

** For all the 21 day fixers, CIZE, Hammer and Chisel, 22 minute Hard Corps, or anyone following the colored portion control meal plan- a little over a cup of the soup and a sandwich counts as 2-Green, 2-Yellow, 1-blue and 1-tsp**



Clean Sloppy Joe

Clean Sloppy Joe

Sloppy Joes are one of my favorite meals! I used to HATE homeade sloppy Joes and would only eat Manwich. Yea.. I know... how gross and bad for you!! So when I started my health and fitness journey I also stopped eating Sloppy Joes. Until I found this recipe and tweaked it to my liking! I make this both on the stove top and in the crock pot. Both work well for this recipe.

What you Need:

- 1 1/2 lbs ground meat (I use venison!)

- 1 (15oz can of organic tomato sauce, no sugar added

- 1/2 cup CLEAN ketchup. (Organicville or Organic Woodstock ketchup- look at the ingredients- a lot of ketchups have High Fructose Corn Syrup which you want to avoid!)

- 1 TBSP garlic powder

- 1 small onion, chopped

- 1 medium red bell pepper, chopped

What To Do:

1. Brown the ground meat and drain any fat

2. Throw everything together either in a skillet or the crock pot.

If in the skillet- cook it all up together and let it cook on low for a while to let the onions and peppers soften.

If in the crockpot- cook on low for 6-8 hours.

* I ate this one on the flat whole grain sandwich flats but I also enjoy it on toasted Ezekiel bread. I also add a little cheddar cheese!

*For all the 21 day fixers, CIZE, Hammer and Chisel or anyone following the colored portion control plans this counts as 1-Red and 1-Green for one sandwich!*



Crockpot stuffed pepper soup

Clean Crockpot Stuffed Pepper Soup

You Will Need:

- 1 lb lean ground meat- I use venison!

- 1 cup onion, diced

- 1 (14 1/2oz) can organic diced tomatoes, no salt added

- 2 cups green peppers, chopped (I did one green and one red!)

- 2 jalopeanos, chopped

- 1 (15oz) can organic low sodium tomato sauce

- 2 tsp garlic, minced

- 1/2 tsp dried basil

- 1/2 tsp oregano

*cheddar cheese or motzerella cheese to top- optional

What to Do:

1. Brown the meat witht he onion added

2. Put the meat mixture and all ingredients into the crock pot

3. Cook in crockpot on low 8 hours or on high for 4-6 hours.

4. Top with cheese and enjoy!!

** For all 21 day fixers, CIZE, Hammer and Chisel or anyone using the color coded portion control containers- about 1 1 /2 cups equals 2-green, 1-red and I put 1/2-blue of cheddar cheese on my portion**



Crockpot Chili

Clean Crock Pot Chili

We love Chili in my household! This is also a recipe that you could do on the stove as well if you did not plan ahead to do a crock pot meal! After numerous different recipes and changes that I have made- this tends to be our favorite!

You Will Need:

- 1 lb lean ground meat- I use venison!

- 1 medium onion, chopped

- 1 green bell pepper, chopped

- 1 red bell pepper, chopped (or yellow or orange- whichever you prefer!)

- 4 cloves garlic, minced

- 2 15 oz cans of organic diced tomatoes, no salt added

- 2 15 oz cans kidney beans (or pinto beans) drained and rinsed. -I use a combination of both!

- 1 cup red cooking wine

- 2 tbsp chili powder

- 1/2 tsp sea salt

- 2 tsp crushed red pepper or cayenne pepper- I use cayenne pepper!

*optional cheddar cheese to top

* optional greek yogurt to top

What to Do:

1. Brown the ground meat with onion and garlic.    (if doing on the stove I would also add the peppers in while browning the meat!)

2. Put the meat/onion/garlic mixture into crockpot and add the rest of the ingredients!

3. Cook in crockpot on high for 4-6 hours or on low for 8 hours

4. Top with cheddar cheese and/or greek yogurt and ENJOY!!

**For 21 day fixer, CIZE, Hammer and Chisel or anyone following the color coded portion control- about 1 1/2 cups equals 1/2-Green, 1-Yellow, 1-Red, and 1/2-tsp**

 I also add 1/2-Blue of cheddar cheese on my portion!



Clean Meatloaf Muffins

Clean Meatloaf Mini Muffins

We typically do not eat a lot of meatloaf in our household. But I really liked the idea of the meatloaf muffins and how quickly they cook compared to a large meatloaf! I paired the meatloaf with peas and brown rice with peppers and onions. I was planning on making mashed cauliflower instead of the rice but made the rice the night before and did not account for the leftovers. So when I make this again it will more than likely be peas and mashed cauliflower that I put with it!

You Will Need:

- 1 cup whole grain bread crumbs

- 1 lb lean ground meat- we use venison!

- 2 egg whites

- 1 small onion, chopped

- 1/4 cup tomato paste- which is about 3 oz

- 1/2 colored bell pepper- I used orange since I already had some cut up!

- you can also add a handful of spinach- optional

- 1 cup cheese- I used shredded sharp cheddar

- 2 tsp worcestershire sauce

- 1 tbsp ground mustard

- organic ketchup- we like Heinz but there is High Fructose Corn Syrup in Heinz. Pick a clean ketchup!

- 1 tsp extra virgin olive oil

- extra virgin olive oil spray

What to do:

1. Sautee Vegetables- onion, pepper and spinach in 1 tsp of extra virgin olive oil

2. Heat oven to 350 degrees and spray your mini muffin pan with EVOO spray

3. In a small bowl- mix together the tomato paste, mustard and worcestershire sauce

4. In a large bowl- mix together the meat, sauteed vegetables, cheese, eggs, and bread crumbs.

5. Once mixed, add the small bowl into the large bowl and mix well

6. Spoon into mini muffin pan- I made little balls and put them in tin

7. Top with ketchup

8. Put into oven and cook for 15-20 minutes!

ENJOY!

** For all the 21 day fixers, CIZE, Hammer and Chisel or anyone following a color coded portion controlled plan 2 mini meatballs account for 1-R, 1/2-G, 1-tsp and 1/2-B**



Vegetable Egg Muffins

Vegetable Egg Bakes

I absolutely love vegetable omelets and they are a go to for my dinners when it is just me to cook for or in a hurry! But making them into little muffins that I am able to grab and go with makes them soo much easier and accessible! 

You Will Need:

- 6 eggs

- 2 small onions

- 2 colored peppers

- 2 handfuls of spinach

- 1 tsp of extra virgin olive oil

- Non stick cooking spray

- muffin tin

- sea salt and pepper to taste (optional)

- shredded cheese (optional)- I like sharp cheddar or pepper jack!

What To Do:

1. You will first want to chop the onions, peppers and spinach. Then sautee them in the olive oil.

2. Lightly spray a 6 cup muffin pan with olive oil spray. Heat oven to 375 degrees.

3. Place eggs in a large bowl and whisk to blend. (Add salt and pepper- optional)

4. Add the vegetables into the egg mixture and mix well.

5. Evenly pour the mixture into 6 muffin cups.

Top with a sprinkle of cheese if desired.

Bake for 20 minutes, or until a toothpick inserted into the center of the cups comes out clean.

You will have 6 egg muffins. 2 muffins are one serving!

** For all the 21 day fixers, CIZE, Hammer and Chisel or anyone following the colored portion containers- I count 2 muffins as 1 Red and 1/2 Green!**



Crock Pot Chicken Tortilla Soup

Clean Chicken Crock Pot Tortilla Soup

I love finding a good crock pot meal as they are great for busy lifestyles! This soup was easy to prep the night before and then I threw it in the crock pot in the morning and enjoyed an easy no mess dinner!!

You will need:

 2 cups chopped onion

4 cloves garlic, minced

2 medium green bell peppers, minced

4 (14.5 oz) cans of organic diced tomatoes

1  small can of chiles

4 cups organic, low-sodium chicken broth

2 cups frozen corn

2 lbs uncooked boneless skinless chicken breasts

4 tsp of my taco seasoning- recipe can be found on blog

1/4 cup cheddar cheese to top it off

whole grain tortilla chips to top it off

Directions:

1. In a large slow cooker combine all the ingredients. Stir to make sure all ingredients are covered evenly  (the night before I chopped the onions, garlic, green peppers and put that in a bowl with the chicken on top. I put the seasonings on top and sealed with syran wrap until the next morning)

2. Heat on High for 6-8 hours

3. Take chicken out and let cool. Once cooled, shred the chicken and put it back into the soup

4. Top with the cheese and crumbled tortilla chips

** For the 21 day fixers, CIZE, Hammer and Chisel or anyone else following the color coded portion control containers- this is 1 Red, 1 1/2 yellow (with the chips on top- no chips would be 1 yellow), and 1/2 blue depending on how much cheese you top it off with. If I just sprinkle a little on then I do not count the blue!**



Broccoli Tots

Broccoli Tots

If you like broccoli- you will love these little broccoli tots! What a fun way for the entire family to enjoy some vegetables!!

What you need:

- A bundle of broccoli

- 3 egg whites

- 2/3 cup mozzarella or sharp cheddar cheese

- 1/2 cup whole grain unseasoned bread crumbs

- 1 tbsp of italian seasoning

- salt and pepper to taste

1. Preheat oven to 400 degrees and spray pan with EVOO spray

2. Chop broccoli and cook in boiling water for 2 minutes. Rinse the broccoli under cool water and dry with paper towels.

3. Using a food processor, finely chop the broccoli

4. In a medium bowl combine the bread crumbs, seasonings and cheese, mix well. Add in the broccoli, mix well. Add in the egg whites, mix well.  I used my hands to mix!

5. Roll the broccoli mixture into small (a little over 1 tbsp each) balls and press them flat a little in your hand.

6. Place them onto the cookie sheet and bake for 16-18 minutes, flipping over halfway through.

This makes about 28 broccoli tots!!

**For all you 21 day fixers, CIZE, Hammer and Chisel or anyone following the colored portion controlled containers- this counts as: 1/2-Yellow, 1-Blue, 1/4 Red and 1 Green.