Est. read time: 10 minutes | Last updated: February 23, 2024 by John Gentile


Contents

Basics

Sauces

Best Grocery Store Sauces & Condiments

  • Marie’s Super Blue Cheese Dressing (in the refrigerated/veggie section)

Sides

Guacamole


Ingredients

Makes 4 servings:

  • 3 avocados
  • 1/4 cup red onion, minced
  • Juice of 2 limes
  • 2 Jalapeno (or serrano) peppers, minced
  • 1 large Roma tomato, diced
  • 1/2 cup cilantro, chopped
  • 1 tsp ground cumin
  • Salt and pepper to taste

Nutrition (Per Serving)

Calories Carbs Protein Fat
199.5 14.7g 0.6g 19.8g
Instructions
  1. Combine all ingredients in a bowl.

Snacks

Salt and Vinegar Nuts

salt and vinegar nuts pic


Ingredients

Makes 4 servings:

  • 1 cup raw almonds (or other nuts like cashews)
  • 1/2 cup distilled vinegar
  • Salt

Nutrition (Per Serving)

Calories Carbs Protein Fat
170 6.0g 6.0g 15.0g
Instructions
  1. Combine nuts and vinegar in a bowl, and soak for 3-4 hours.
  2. Remove nuts from bowl and dry with paper towel (save soaking vinegar for later). Place on a baking sheet.
  3. Roast nuts in a 350 °F oven for 20-25 minutes (or until golden brown), stirring half way through.
  4. Let nuts cool for 5 minutes then quickly place nuts in soaking vinegar, and drain once more.
  5. Pat nuts dry with paper towel. Sprinkle nuts with salt to taste.

Breakfast

Hard Boiled Eggs & Turkey Bacon


Ingredients

Makes 1 serving:

  • 4 large eggs
  • 4 slices of thick Turkey Bacon

Nutrition (Per Serving)

Calories Carbs Protein Fat
400 0.0g 48.0g 24.0g
Instructions
  1. Add eggs to a pot and cover with 1-2” of cold water (use more water if boiling more eggs at once).
  2. Bring water to rolling boil, then turn off the heat.
  3. Let the pot sit for 10-12 minutes, then remove eggs and cool (run cold water or add to ice bath).
  4. Pan fry (or even microwave) turkey bacon slices.

Simple Egg, Cheese & Sausage Breakfast Casserole


Ingredients

Makes 5 servings:

  • 2 cup shredded cheese (e.g. cheddar, colby jack, etc.)
  • 18 large eggs
  • 1 lb ground breakfast/pork sausage
  • Salt & pepper for seasoning

Nutrition (Per Serving)

Calories Carbs Protein Fat
770 7.8g 46.6g 62.7g
Instructions
  1. Preheat oven to 375 °F. Cook breakfast sausage for about 10 min, breaking apart while cooking.
  2. In large bowl, whisk together eggs, heavy cream, 1/4 cup of cheese, sausage and seasoning.
  3. Add mixture to greased casserole dish and bake for 30 minutes, or until eggs are set and cheese is melted.

Simple Breakfast Tacos


Ingredients

Makes 1 serving:

  • 2 small corn tortillas (33g each)
  • 4 large eggs
  • 4 tbs salsa

Nutrition (Per Serving)

Calories Carbs Protein Fat
440.0 34.0g 28.0g 22.0g
Instructions
  1. Assemble all ingredients in the tortilla, then wrap.

Wraps & Sandwiches

Chicken Caesar Wrap


Ingredients

Makes 1 serving/wrap:

  • 1 Medium Low-Carb Tortilla (like these)
  • 2 slices provolone cheese
  • 3 tbs Caesar dressing
  • 1/4 red onion, thinly sliced
  • 1 cup lettuce, chopped or in slices
  • 1 grilled chicken breast
  • 1/2 Roma tomato, sliced

Nutrition (Per Serving)

Calories Carbs Protein Fat
664.5 25.4g 72.8g 31.4g
Instructions
  1. Assemble all ingredients in the tortilla, then wrap.

Italian Hoagie


Ingredients

Makes 1 serving/sandwich:

  • 1 hoagie roll (~8-10 in)
  • 2 tbs mayo
  • 3 slices provolone cheese
  • 3 slices each of pepperoni, salami & capocollo (can sub any other 3 italian meats as well)
  • 1/2 cup thinly sliced iceberg lettuce
  • 1/2 cup thinly sliced red onion
  • 2 thin tomato slices
  • 5 pickle chips
  • 7 pickled banana pepper slices
  • 1 tbs dried oregano
  • 1 tbs olive oil
  • 3 tbs vinegar
  • Pinch of salt & pepper

Nutrition (Per Serving)

Calories Carbs Protein Fat
1121 57.5g 51.6g 75.3g
Instructions
  1. Slice the roll in the middle, lengthwise, but not all the way through. Take some of the soft, inner bread out to make more room for the ingredients.
  2. Spread mayo on one side of the bread, and then layer cheese, and then all meats evenly across the inside of the bread. At this point if you wanted a hot sub, you could bake in a 350 °F oven for 10-15 min (until cheese is melted and bread is toasted).
  3. Add tomato & onion slices, pickles and pepper slices in even layers in the sub.
  4. In a separate bowl, mix together the lettuce, oregano, olive oil, vinegar, salt and pepper. Then layer inside of sub.

Chicken

Chicken/Veal Piccata & Pasta


Ingredients

Makes 4 servings:

  • 2 boneless skinless chicken breasts (can substitute for veal)
  • 1-2 cups of All-Purpose flour for dredging
  • Salt and pepper
  • 2 tbs olive oil
  • 4-6 tbs butter
  • 3 cloves garlic, smashed
  • 1/2 cup dry white wine, like Sauvignon Blanc
  • 1/2 cup chicken stock
  • 2 tbs capers
  • 2x lemons, juiced
  • 1/4 cup fresh parsley, finely chopped
  • 16oz pasta/spaghetti

Nutrition (Per Serving)

Calories Carbs Protein Fat
1385 72g 42g 48g
Instructions
  1. Butterfly and pound chicken breasts into 4x thin cutlets
  2. Add enough flour to a plate to coat the chicken pieces. Add salt and fresh pepper to taste and mix.
  3. Add 2 tbs of butter and 2 tbs of olive oil to a large saute pan. Add garlic cloves and bring pan to medium-high heat. Cook garlic until it becomes golden brown and aromatic, then remove and discard.
  4. Working in batches, dredge chicken pieces in flour mix and add to pan. Brown each side, about 2 to 3 minutes per side. After, remove to a platter and keep warm in oven.
  5. After removing chicken, deglaze the pan with wine, reduce heat to medium and reduce by half. Start boiling water in large pot for pasta.
  6. Add chicken stock, capers and 2 tbs of butter. Add lemon juice to taste. Note that more butter can be added for a “richer” sauce and/or to balance a sauce that is “too lemony”. Add pasta to boiling water (follow directions on package) and reduce sauce slightly.
  7. Add parsley and chicken back to pan. Mix in with sauce and reduce to medium-low heat to rewarm chicken.
  8. Add chicken and sauce on-top of pasta and serve.

Greek Lemon Chicken & Potatoes


Ingredients

Makes 4 servings:

  • 1 whole chicken (cut up) or 4 pounds bone-in, skin-on chicken thighs
  • 3 russet potatoes, quartered
  • 1 tbs salt
  • 1 tps ground pepper
  • 1 tps dried rosemary
  • 1 tbs dried oregano
  • 1 pinch cayenne
  • 6 garlic cloves, minced
  • 2 tbs capers (optionally added)
  • 1/2 cup lemon juice
  • 1/2 cup olive oil
  • 2/3 cup chicken broth (can substitute with water)

Nutrition (Per Serving)

Calories Carbs Protein Fat
512 32.3g 17.5g 35.7g
Instructions
  1. Add all ingredients but the chicken broth to a large bowl and combine to sauce & season the chicken and potatoes.
  2. Place chicken (skin side up) and potatoes in large roasting pan. Drizzle left-over sauce from bowl on top.
  3. Bake in 425 °F oven for 45 minutes, or until chicken is cooked, tossed halfway through (keep skin side up).
  4. Transfer chicken to serving pan. Toss potatoes in sauce then return pan to oven to broil for a few minutes to form crust.
  5. Transfer potatoes to serving pan. Add chicken broth (or water) to roasting pan and mix to create sauce, taste for seasoning. Drizzle sauce over chicken and potatoes.

Buffalo Chicken Dip (Party Size)

Ingredients

Makes 16 servings:

  • 2 package (8 oz) cream cheese, softened
  • 1 rotisserie chicken shredded (discard bones & skin)
  • 1 cup buffalo wing hot sauce
  • 1 cup blue cheese salad dressing
  • 4 cups shredded Colby-Monterey Jack cheese (can substitute with any other cheese)

Nutrition (Per Serving)

Calories Carbs Protein Fat
431 4g 19.1g 37.4g
Instructions
  1. Preheat oven to 350 °F. Spread cream cheese on bottom of shallow baking pan.
  2. In a separate bowl mix together the chicken, buffalo sauce, blue cheese, and 1/4 of the shredded cheese.
  3. Spread the bowl mixture evenly into the baking pan and cover with the remainder of shredded cheese.
  4. Bake uncovered in oven for 20-25 minutes, or until cheese topping is browned.

Beef

Beef & Broccoli

Ingredients

Makes 4 servings:

  • 2 lbs flank steak
  • 1/2 cup beef stock
  • 4 cups chopped broccoli
  • 1 tsp baking soda
  • 2 tsp cornstarch
  • 3 cloves garlic
  • 2 tbs vegetable oil
  • 1/4 cup Oyster sauce
  • 2 oz rice wine
  • 2 tbs sesame oil
  • 2 tbs soy sauce
  • 4 cups cooked white rice

Nutrition (Per Serving)

Calories Carbs Protein Fat
747.9 58.4g 56.1g 28.4g
Instructions
  1. Microwave broccoli for 1-2 min
  2. In a small bowl, whisk together soy sauce, sesame oil, 1 tsp of cornstarch, and baking soda.
  3. Slice beef into strips, against the grain. Add to bowl with marinade from previous step, and let sit for at least 20 min.
  4. In another bowl, stir together the beef stock, rice wine, oyster sauce and the remaining teaspoon of cornstarch, until dissolved to create the sauce.
  5. Heat a wok or large skillet on high heat and add vegetable oil. Once hot, add marinated beef and garlic to pan. Stir fry for 1 min.
  6. Add broccoli and stir fry for another minute.
  7. Add the sauce and cook for one more minute, then serve.

Soups, Stews & Chilis

Chicken & Rice Soup

Ingredients

Makes 5 servings:

  • 2 tbs butter
  • 1 yellow onion
  • 4 carrots
  • 1 celery bunch
  • 6 cloves garlic
  • 3.5 lbs chicken breast
  • 4 cups chicken stock (or water with bouillon)
  • 2 cups dry long grain brown rice
  • 2 Bay leaves
  • Salt and pepper to taste

Nutrition (Per Serving)

Calories Carbs Protein Fat
671.6 68.1g 72.0g 14.0g
Instructions
  1. Dice onion, carrots and celery in large chunks. Slice garlic thinly.
  2. Add butter to a large stock pot and heat on medium-high heat. Once melted, add chicken.
  3. Once chicken is slightly browned, add vegetables to pot, add salt & pepper, and mix.
  4. After sweating vegetables, add stock to pot. Add the rice, bay leaves and turn the heat up to high.
  5. Once the pot reaches a boil, turn the heat to low and simmer for 40 min, or until rice is fully cooked.

Turkey Chili with Beans

Ingredients

Makes 5 servings:

  • 2 tbs extra virgin olive oil
  • 1.5 cups dry Red Kidney Beans
  • 2 lbs 99% lean ground turkey
  • 1 yellow onion
  • 6 cloves garlic
  • 4 tbs tomato paste
  • 4 cups beef stock (or water with bouillon)
  • 2 tbs cumin
  • 2 tbs red pepper flakes
  • 2 tbs chili powder
  • 1 tbs ground chipotle chili
  • 1 tsp ground coriander
  • 1 packet Goya Sazon
  • 2 tbs hot sauce
  • Salt and pepper to taste

Nutrition (Per Serving)

Calories Carbs Protein Fat
426.8 41.2g 57.6g 7.9g
Instructions
  1. Add beans to a large bowl, cover with at least an inch of water, and soak overnight.
  2. Dice onion and thinly slice garlic.
  3. Add olive oil to a large stock pot and heat on medium-high heat. Once hot, add turkey to pot. Break up the ground turkey into golf-ball sized chunks.
  4. Once turkey is browned, add vegetables, seasonings, hot sauce, and tomato paste to pot and cook until vegetables have softened.
  5. Add beef stock and beans to pot, and bring to a boil, then lower heat to maintain a simmer.
  6. Simmer for one hour, or until beans are cooked through.

Pork Chili Verde

Ingredients

Makes 5 servings:

  • 2 tbs vegetable oil
  • 2.5 lbs pork shoulder, cut into 2-inch cubes
  • 1 yellow onion, diced
  • 2 tsp oregano
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp cayenne pepper
  • 10-12 tomatillos
  • 3 jalapeno peppers
  • 1 poblano pepper (and/or others like habaneros)
  • 6 cloves garlic
  • 1/2 cup cilantro leaves
  • 2 1/2 cups chicken stock (or more as needed)
  • 1 bay leaf
  • 3 Yukon gold potatoes, diced into large chunks
  • Salt and pepper to taste

Nutrition (Per Serving)

Calories Carbs Protein Fat
695.3 23.9g 42.7g 47.3g
Instructions
  1. In a large pot, brown pork in oil, about 4-5 minutes each side.
  2. Once browned, add onions and dry spices, including salt to sweat the onions.
  3. Add peppers, tomatillos, garlic, cilantro, and chicken stock to a blender. Blend until smooth.
  4. Add blended mixture to pot and cook for 1 hour. If stock reduces, can add more chicken stock to keep meat covered.
  5. Add potatoes and cook for one more hour, or until potatoes are tender.

Egg Drop Soup

Ingredients

Makes 4 servings:

  • 12 large eggs
  • 4 cloves garlic, peeled and smashed
  • 1 knob ginger, thick sliced
  • 1 cup green onions, finely chopped
  • 2 stalks green onion, chopped in a couple inch pieces
  • 4 cups chicken stock (or water with bouillon)
  • 2 tbs fish sauce
  • 4 tbs soy sauce
  • 2 tbs cornstarch
  • 1 tsp MSG
  • Salt and white pepper to taste

Nutrition (Per Serving)

Calories Carbs Protein Fat
260.1 7.6g 22.7g 15.8g
Instructions
  1. Crack eggs into a bowl, and beat well.
  2. Add stock, garlic, ginger and the large cut green onion to a stock pot. Heat on medium-high.
  3. While stock is heating, add cornstarch to a small bowl, with some water. Mix well to create a slurry.
  4. Once stock is heated, add slurry mixture and mix well.
  5. Season stock to taste with salt and white pepper. Add MSG.
  6. Remove garlic, ginger and green onion from stock.
  7. Once stock is almost boiling, slowly whisk in beaten eggs. Stir constantly for finer egg whisps.
  8. Turn off heat and add finely chopped green onions.

Korean Cabbage Soup

Ingredients

Makes 8 servings:

  • 1 whole head of Napa Cabbage, chopped into 1” square pieces
  • 2 leeks, chopped into 1” square pieces
  • 1 yellow onion, cut into large chunks
  • 8 cloves of garlic, minced
  • 4 green onions, diced into 1” length pieces
  • 4 tbs Better Than Bouillon Beef Base
  • 4 tbs fish sauce
  • 2 tbs sesame oil
  • 2 tbs soy sauce
  • 4 tbs gochujang

Nutrition (Per Serving)

Calories Carbs Protein Fat
81 16.8g 3.4g 0.5g
Instructions
  1. Add all cut vegetables to a large stock pot and add enough water to cover vegetables 1”.
  2. Bring to a boil and then add the rest of the ingredients.
  3. Turn heat down to a simmer and cook for 30 more min or until cabbage is soft.

One Pot Texas Chili

Ingredients

Makes 4 servings:

  • 1 lb ground beef (80/20 ground chuck)
  • 1 lb ground pork sausage
  • 1 tbs olive oil
  • 4 cups (32 oz) chicken broth
  • 1 cup crushed tomatoes
  • 2 poblano peppers, diced
  • 3 jalapeno peppers, diced
  • 3 garlic cloves, minced
  • 2 tbs Goya Sofrito base
  • 1 tbs onion powder
  • 4 tbs hot chili powder
  • 1 tbs cayenne powder
  • 1 tbs Tajin
  • 1 tbs cumin
  • 10 shakes of hot sauce
  • salt & pepper to taste

Nutrition (Per Serving)

Calories Carbs Protein Fat
843 14.9g 49.5g 65g
Instructions
  1. Add olive oil to large stock pot and brown meat. As meat cooks, break up into golf-ball sized chunks. Add onion powder, hot chili powder, cayenne powder, Tajin, cumin, hot sauce, some salt and pepper while cooking.
  2. Once meat is browned, add peppers, garlic and Sofrito and cook for 4 min.
  3. Add chicken broth and crushed tomatoes and bring to boil.
  4. Reduce to simmer and cook uncovered for 1 hr.
  5. Break up meat and taste for spice and salt.

Greek Lemon Chicken Orzo Soup

Ingredients

Makes 8 servings:

  • Greek seasoning (see below or use off the shelf)
  • 1 rotisserie chicken shredded (discard bones & skin)
  • 1 package (16 oz) of Orzo pasta
  • 4 cans (10-3/4 oz each) condensed cream of chicken soup
  • 5 cups whole milk (adjust to 2% if preferred)
  • 1/4 cup lemon juice

Greek Seasoning:

  • 2 tsp salt
  • 2 tsp garlic powder
  • 2 tsp dried basil
  • 2 tsp dried oregano
  • 1 tsp black pepper
  • 1 tsp dried parsley
  • 1 tsp dried rosemary
  • 1 tsp dried marjoram
  • 1/2 tsp dried thyme
  • 1/2 tsp ground nutmeg

Nutrition (Per Serving)

Calories Carbs Protein Fat
569 61.1g 34.4g 20.2g
Instructions
  1. Cook orzo according to package directions.
  2. In separate medium sized stock pot, add cream of chicken and milk (pour portions of milk into each can to help get any leftovers) and bring to simmer over medium heat.
  3. Add Greek seasoning mixture, shredded chicken and cooked orzo to pot.
  4. Mix in lemon juice, adjust for taste and seasoning.

Fish & Shellfish

Salmon, Rice & Broccoli

Ingredients

Makes 1 serving:

  • 1 cup broccoli florets
  • 1 cup cooked brown rice
  • 6.5 oz wild caught Sockeye Salmon fillet
  • Seasoning of choice (e.g. Old Bay, salt & pepper, curry powder, etc.)

Nutrition (Per Serving)

Calories Carbs Protein Fat
489.8 50.5g 48.2g 10.2g
Instructions
  1. Season salmon and cook in a 350 °F oven or air fryer for 12-15 minutes, or until salmon is cooked through.
  2. Plate with brown rice and broccoli.

Italian Tuna Salad

Ingredients

Makes 5 servings:

  • 5 (5 oz) Tuna cans in water, drained (skipjack preferred over albacore due to mercury content)
  • 1.5 cup avocado mayo (regular mayo can be substituted)
  • 1 small red onion, minced
  • 6 pickle spears, diced
  • 1 cup pickled banana pepper rings, diced
  • 1 lemon, juiced
  • 5 tbs extra virgin olive oil
  • 2 tbs balsamic (or red wine) vinegar
  • 2 tbs garlic powder
  • 2 tbs dried oregano
  • Salt and pepper to taste

Nutrition (Per Serving)

Calories Carbs Protein Fat
780 4.0g 36.4g 67.5g
Instructions
  1. Combine all ingredients in bowl.

Vegetables

Greek Salad

Ingredients

Makes 4 servings:

  • 4 cups lettuce, chopped
  • 2 large English cucumbers
  • 4 Roma tomatoes, cut into eighths
  • 2 cups halved cherry tomatoes
  • 1 red onion, thinly sliced
  • 1 cup banana peppers
  • 1 cup sliced olives
  • 1/4 cup capers
  • 6 oz crumbled feta cheese
  • 1/4 cup extra virgin olive oil
  • 3 tbs red wine vinegar
  • 2 garlic clove, minced
  • 1 teaspoon Dijon mustard
  • 2 tbs oregano
  • Salt and pepper to taste

Nutrition (Per Serving)

Calories Carbs Protein Fat
391.8 17.8g 10.7g 29.6g
Instructions
  1. Combine olive oil, vinegar, garlic, mustard, oregano, salt and pepper in a small bowl to form the dressing.
  2. Combine all other ingredients in a large bowl and top with dressing.