Savory Cottage Cheese Bowl

PREP TIME 5 minutes | TOTAL TIME 5 minutes | Servings 1

NUTRITION 221 Calories | 8 g fats  | 19 g Carbs | 25 g Protein 

INGREDIENTS

• ¾ cup low fat cottage cheese
• 2 tbsp minced chives or finely minced scallion greens, divided
• Freshly ground black pepper, to taste
• ½ cup sliced Persian cucumbers
• ½ medium bell pepper, seeded and chopped
• 10 halved grape tomatoes
• 1 tbsp chopped, roasted shelled pistachios
• Kosher salt, to taste

DIRECTIONS

1. In a small bowl, combine cottage cheese with 1 tablespoon chives and pepper, to taste.
2. Layer cucumbers, peppers and tomatoes on top then garnish with remaining 1 tablespoon chives and pistachios.
3. Sprinkle with a pinch of salt and pepper, to taste.

DESCRIPTION

This healthy breakfast choice is a triple threat: no cooking involved, high in protein, and allows for vegetable intake in the morning. A great way to start the day!

Lemon Chicken & Quinoa Soup

TOTAL TIME 40 minutes | SERVES  6

NUTRITION 423 Calories | 15 g Fat | 31 g Carbs |  40 g Protein

INGREDIENTS

• 2 tbsp extra-virgin olive oil, divided
• 1 1/2 lbs boneless, skinless chicken breasts, cut into 1” pieces
• 1 tsp dried oregano and/or thyme
• 1 ¼ tsp salt, divided
• ¾ tsp ground pepper, divided
• 2 cups chopped onions
• 1 cup chopped carrots
• 1 cup chopped celery
• 2 cloves garlic, minced
• 1 bay leaf
• 4 cups unsalted chicken broth
• 1 cup quinoa 
• 4 cups chopped kale
• 1 lemon, zested and juiced

DIRECTIONS

1. Heat 1 tbsp olive oil over medium-high heat. Add chicken and sprinkle with ½ teaspoon of oregano and/or thyme, salt, and pepper. Cook until lightly browned. Transfer chicken to a plate.
2. Add 1 tbsp of olive oil, onions, carrots, and celery to the pan. Cook until the vegetables are soft and lightly browned.
3. Add garlic, bay leaf, and remaining oregano. Cook until fragrant, ~30 to 60 seconds. 
4. Add broth and bring to a boil over high heat. Add quinoa. Reduce heat, cover and cook for 5 minutes. Add kale and cooked chicken.
5. Continue cooking until the quinoa is tender and chicken is cooked through
6. Remove from heat. Discard bay leaf.
7. Add lemon zest & juice, salt, and pepper.

DESCRIPTION

Quinoa is gluten free and packed with nutrients like protein, zinc, fiber, folate, and antioxidants. This warm lunch provides comfort during the colder months as well as many health benefits.

Cheesy Chicken, Spinach & Artichoke Spaghetti Squash

PREP TIME 10 minutes | COOKING 40 minutes | SERVES  6

NUTRITION 440 Calories | 20 g Fat | 35 g Carbs |  34 g Protein

INGREDIENTS

• 2 tbsp olive oil, divided
• 2 spaghetti squash
• 2 chicken breasts, cut into cubes
• 1 tsp onion powder
• 1/2 tsp chili flakes
• 1/2 tsp salt
• 1/4 tsp pepper
• 1 (400mL) can artichoke hearts, chopped
• 3 cups spinach, chopped
• 1/3 cup goat cheese crumbles
• 1/2 cup low fat mozzarella cheese, grated

DIRECTIONS

1. Preheat the oven to 425 F. Microwave squash for 2 minutes. Slice in half and scoop out seeds. Place on a parchment-lined baking sheet, drizzle with 1 tbsp olive oil, season with salt and pepper. Bake for 30 minutes.
2. Add 1 tbsp olive oil to large skillet. Add chicken and saute until lightly browned. Season with salt and pepper, onion powder and chili flakes. 
3. Add artichokes, spinach and goat cheese, until spinach softens.
4. Remove spaghetti squash from the oven and scrape with a fork. Divide spinach mixture among each spaghetti squash half, then top with mozzarella cheese. 
5. Bake for another 5-10 minutes until the cheese is melted. Serve and enjoy!

DESCRIPTION

Spaghetti squash is a nutrient dense food. While low in calories, it is packed with many vitamins and minerals, such as beta-carotene, which is an antioxidant that can help protect cells from damage.

Tuna Salad Snack Plate

PREP TIME 5 minutes | TOTAL TIME 5 min |  SERVES 1

NUTRITION 263 Calories | 9 g Fat | 22 g Carb | 23 g Protein

INGREDIENTS

• 6 wheat crackers
• 1 2.6-ounce pouch low-sodium light tuna
• 2 tbsp plain greek yogurt
• 1 tbsp reduced-fat olive oil mayonnaise
• ½ red bell pepper, cut into strips
• ⅓ cucumber, cut into slices
• 1-2 stalks scallions, chopped
• ½ stalk celery, diced
• Salt and pepper, to taste

DIRECTIONS

1. Combine tuna, mayonnaise, scallions, celery, salt, and pepper into a bowl. Mix.
2. Serve with peppers, cucumbers, crackers, and enjoy!

DESCRIPTION

This is a delicious and high protein snack that takes no time to prepare. The perfect midday snack!