Stuffed Peppers


This is a family friendly recipe with just the right combination of high protein and complex carbohydrates.



  • 4 bell peppers, halved and seeded
  • ¼ cup of water
  • 2 cups of yellow rice cooked
  • 2 cups of shredded cheddar cheese
  • 1lb of ground turkey, browned and drained



  1.  Arrange peppers in a 9x13 glass baking dish, cut-side down. Pour ¼ cup water in bottom of dish.
  2. Cover dish tightly with foil and bake in preheated oven at 425 for 20 minutes. Do not turn oven off!
  3. Drain peppers on paper towels and place peppers back in dish, cut-side up.
  4. Stir in 1 ½ cup of cheese and ground turkey into prepared rice.
  5. Fill the peppers with rice mix and sprinkle remaining cheese on tops of peppers.
  6.  Bake uncovered for 5 minutes, or until cheese is melted.

Shrimp & Crab Enchiladas

Shrimp & Crab Enchiladas



  • 1 pack of Artisan Whole grain tortillas
  • 8 oz shredded low fat cheddar cheese
  • 8 oz crab meat drained
  • 1 pound of cooked medium shrimp, deveined
  • 20 oz of jalapeno salsa
  • 8 oz of plain Greek yogurt
  • 1/4 cup of green onions (chopped)
  • Sea Salt & Pepper to taste


Preheat oven to 350 degrees

Lay out tortillas on a flat surface

Mix the shrimp, crab meat, and cheese together in a bowl- leave some cheese for the topping

In the middle of each tortilla place filling, sprinkle with sea salt & pepper, and then roll up

You will be placing these side by side in a 9x13 glass cooking pan (spray cooking oil on pan)

Pour jalapeno salsa on top 

If you have remaining mixture, place on top of salsa

Sprinkle with remaining cheese

Cover with aluminum foil

Bake for 30 min, remove foil and bake uncovered for an additional 15min

Top each one with Greek yogurt and green onions

I served with gluten free chips and homemade Guacamole


Gourmet Caprese Egg Breakfast Sandwich

Cindy's Gourmet Caprese Egg Breakfast Sandwich-

This Breakfast Sandwich packs a lot of Flavor!



  • Flat Out- 90 calories
  • 2 Eggs
  • 1 tablespoon of Smart Balance Butter Spread
  • 1/3 cup of spinach
  • Sun-dried Tomatoes packed in oil
  • Goat Cheese
  • Salt & Pepper To taste
  • Cindy's special sauce


  1. In a small non stick skillet- melt butter
  2. Drop eggs in, you will cook until the white becomes solid, then flip and cook for an additional 45 seconds
  3. Prepare your sandwich before cooking your eggs.
  4. Layout your flat bread, on one end spread Cindy's special sauce
  5. Cut slices of goat cheese and place on top
  6. Sprinkle sun-dried tomatoes on top and then place your spinach.
  7. When your eggs are done, place on top and fold over your flat out bread.


Cindy's Special Sauce-


  • 2 tablespoons olive oil
  • 3 Pepperchinis (Greek Peppers)
  • 1/3 cup feta cheese
  • 1/3 cup almond milk
  • 1 teaspoon of sea salt
  • 1 tablespoon of honey dijon mustard
  • 1 teaspoon vinegar
  • 1 teaspoon red wine vinegar
  • 1 teaspoon fresh basil
  • 1/2 teaspoon mustard seed
  • 1 packet of stevia or splenda


  1. In a food processor blend together the above ingredients and refrigerate.

Spanish Style Grilled Chicken Flat Bread Pizza

Spanish Style Grilled Chicken & Sun dried Tomatoes

 Flat Bread Pizza

This recipe is a crowd pleaser, its fast and easy!



2 skinless boneless chicken breasts

3 Flat Out Flat Breads- Sun Dried Tomato Flavor is the one I used for this recipe

1/2 cup of ranch style dressing (recipe to follow)

2 cups of Sharp Cheddar Cheese

1 cup of Sun Dried tomatoes

1/4 cup of green onion

1 teaspoon of cumin

1 teaspoon of paprika

1 teaspoon of sea salt

1 teaspoon of chili powder

1 teaspoon of black pepper


  1. Preheat oven to 425 degrees. Line a baking sheet with aluminum foil
  2. Place chicken in skillet over med- high heat. Topping with Cumin, Paprika, Salt, Pepper, and chili powder
  3. Cook until no long pink, on a cutting board, shred into tiny pieces
  4. Spread homemade ranch dressing over flat breads, Place tomatoes, chicken, green onions on top. Top with Cheddar cheese and more sun dried tomatoes
  5. Bake in oven until cheese is melted and bubbly, usually  5-7 minutes

On a cutting board, cut into squares, enjoy!!!!

Ranch dressing recipe:

1/2 cup of plain Greek yogurt

1/3 cup of real mayo- olive oil blend

1/3-1/2  cup of  almond milk (depending on how thick you want it)

1/2 tsp of garlic powder

1/2 tsp onion powder

1/2 tsp of sea salt

1/2 tsp of pepper

1/2 tsp of chopped green onions

1 tsp of parsley flakes (dried or fresh)

1/2 tsp dill (dried or fresh)

Mix together and refrigerate


Roasted Cauliflower

Roasted Cauliflower


2 tablespoons minced garlic

3 tablespoons olive oil

1 large head cauliflower, separated into florets

1/3 cup grated Parmesan cheese

Kosher salt and black pepper to taste

1 tablespoon chopped fresh parsley



Preheat the oven to 450 degrees.  Grease a large casserole dish.

Place the olive oil and garlic in a large resealable bag. Add cauliflower, and shake to mix. Pour into the prepared casserole dish, and season with salt and pepper to taste.

Bake for 25 minutes, stirring halfway through. Top with Parmesan cheese and parsley, and broil for 3 to 5 minutes, until golden brown.

Cindy's Wheat Penne Turkey Casserole

Cindy' s Wheat Penne Turkey Casserole- Jason's New Favorite :)


Servings- 6

Protein- 30 grams

Carbs- 24 grams

Fat- 7 grams


1 lb ground turkey

15 ozs tomato sauce

1 tsp stevia

8 ozs cottage cheese

8 ozs fat free cream cheese

12 ozs wheat penne noodles (uncooked)

2 cups mozzarella cheese

1 tbsp of Italian seasoning

1 tbsp of garlic powder

1 tsp sea salt

1 1/2 teaspoon black pepper

1 tsp of white pepper


1.Preheat oven to 350 degrees F (175 degrees C).

2. In a large skillet over medium-high heat, saute the ground turkey combining salt, garlic powder, pepper, white pepper, and Italian seasoning for 5 to 10 minutes, or until browned. Drain the turkey, stir in the tomato sauce and stevia, and set aside. In a medium bowl, combine the cottage cheese, cream cheese, 1 cup of mozzarella cheese . Mix well and set aside.

3. Cook noodles according to package directions. Place them into a 9x13-inch baking dish (coating with spray oil), then layer the turkey mixture over the noodles. Then layer the cream cheese mixture over the turkey, and top with remaining 1 cup of mozzarella cheese.

4. Bake at 350 degrees F (175 degrees C) for 20 to 35 minutes, or until cheese is melted and bubbly.

Cindy's Feta Cheese Talapia

Cindy's Feta Cheese Tilapia Filet Recipe


Cindy's Feta Cheese Tilapia Filet's


4 Tilapia Filet's- dry

1 lemon

1 tbsp of olive oil 

2 tbsp of smart balance butter - melted

2 oz feta cheese- crumbled

2 cloves of garlic

1 tbsp of olive oil

1/3 cup of fresh parsley 

1/2 tsp of black pepper

2 Roma tomatoes diced

1 tbsp of dill weed

1/2 tsp of sea salt


Preheat oven 350 degrees

1. In a 9 x 13 glass dish- coat with olive oil

Lay the 4 filet's in dish

2. Pour lemon juice and butter spread over filet's. 

3. Combine all ingredients except for feta cheese and top each filet 

4. Bake in oven for 20 minutes 

5. Remove from oven and sprinkle crumbled feta over each filet and bake for an additional 5 min

I made sauteed Brussel sprouts and couscous as a side item with this recipe- YUMMY! And of course added a fresh salad :)

Creamy Couscous

Creamy Couscous 

This is great served as is or chilled


1 1/2 cup uncooked couscous

2 cups low sodium chicken broth

1 medium tomato, chopped

1 (15 ounce) can chickpeas, drained and rinsed

1/2 cup feta cheese,

8 oz Plain Greek yogurt

1/2 lemon 

salt and pepper

1. Boil the 2 cups of chicken broth, add in couscous and remove from heat. Let stand for 5 min and then fluff it with a fork.

2. Add the tomato, chickpeas, and feta to the couscous.

3. In a small bowl, combine the yogurt, lemon juice, and salt and pepper.

4. Pour the yogurt mixture over the couscous and mix well to combine.

Cindy's Lemon Parmesan Tilapia

Cindy's Lemon Parmesan Tilapia



4 tilapia fillets

3 tablespoons fresh lemon juice

1 tablespoon smart balance butter, melted

2 cloves garlic, finely chopped

1 teaspoon dried parsley flakes

pepper to taste

1/3 cup of Parmesan 


1. Preheat oven to 375 degrees F (190 degrees C). 

2. Spray a baking dish with non-stick cooking spray.

3. Rinse tilapia fillets under cool water, and pat dry with paper towels.

4. Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, pepper, and Parmesan 

5. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.

Cindy's Low Fat Chicken & Vegetable Fettuccine Alfredo



  • 1 cup 1% low-fat milk (skim may be used, but creates a thinner sauce)
  • 1 1/2 tablespoons butter (made with olive oil)
  • 1 1/2 tablespoons whole wheat flour
  • 3 tablespoons parmesan cheese
  • 1/2 teaspoon minced garlic
  • 1/2 tsp of pepper
  • 1 tsp of sea salt
  • Whole grain Fettuccine noodles
  • 2 boneless chicken breasts (cut into strips)
  • 3 tablespoons of olive oil
  • 1 bell pepper- cut into slices
  • 1/2 cup of thin sliced mushrooms
  • 1 squash- cut into thin slices
  • 1 tsp of basil


Alfredo Sauce-


The key here is patience, add all ingredients gradually!


Melt butter in sauce pan on stove top with medium heat.


Gradually whisk in flour.


This will create a yellow paste.


Gradually add milk, whisking until incorporated and no lumps are present.


Continue to whisk until hot.


Usually 3-5 minutes.


The longer you cook the base (without the cheese) the thicker the sauce will be.


Add parmesan slowly, again whisking until incorporated.


Add crushed garlic and pepper.


Cook for 2 minutes or until cheese is melted.


Remove from heat.

Cook Whole Grain Fettuccine as directed, rinse and set to side


In a skillet- heat 3 tablespoons of olive oil over medium heat.

Add in chicken and parsley

Sauté chicken until lightly browned after 5 min, toss in squash, bell pepper, and mushrooms

Sauté until vegetables become soft


Ground Turkey Nachos

  • Ground Turkey Nachos
  • 62237_10151147343197916_1839636775_n.jpg
  • 6 -8 servings
  • Ingredients:
  • 1 pound ground turkey
  • 2 cloves garlic, chopped
  • freshly ground black pepper to taste
  • 2 teaspoons crushed red pepper flakes
  • 2 tablespoons chopped fresh chives
  • 2 tablespoons hot sauce
  • 1 (14 ounce) can black beans (rinsed)
  • 1 (14.5 ounce) package whole grain tortilla chips
  • 2 cups shredded Mozzarella Cheese
  • 1 ripe tomato, diced
  • 1 jalapeño pepper
  • My dry fajita seasoning-
  • 2 teaspoons chili powder
  • 1 teaspoon sea salt
  • 1/4 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon cayenne chipotle powder
  • 1 tablespoon of corn starch
  • Combine all ingredients in a bowl and whisk together- is equivalent to one pre made packet 
  • Directions:
  • Preheat oven to 350 degrees F (175 degrees C).
  • In a large skillet over medium heat, begin to brown the ground turkey.
  • Stir in garlic, pepper, 1 teaspoon red pepper flakes, and 1 tablespoon chives. Stir in 1 tablespoon hot sauce.
  • When the turkey is browned, stir in fajita seasoning mix.
  • Pour the beans into a microwave safe bowl, and heat in the microwave until softened.
  • Stir in 1 tablespoon chives and 1 tablespoon hot sauce.
  • Spread the whole grain tortilla chips across the bottom of a baking sheet. Spoon the beans mixture over the chips.
  • Then spread the turkey mixture across the top.
  • Sprinkle cheese and remaining 1 teaspoon of crushed red pepper flakes over the top.
  • Top with Diced tomatoes and fresh jalapeño slices
  • Bake in preheated oven until cheese is melted, about 12-15 minutes
  • Prep Time: 15 min
  • Cook Time: 12 min
  • Total time: 27 minutes See More