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Cacio e Pepe literally means cheese and pepper. A sauce made entirely of cheese and pepper? Sign me up! I tossed this sauce with pillowy gnocchi and bites of chicken, bacon and peas for an indulgent tasting meal that's good for you! No air fryer? No problem! No gnocchi? No problem! We're here with plenty of subs and alterations that'll fit your kitchen. Have you tried the infamous #traderjoes cauliflower gnocchi? You can find it in the frozen isle at your local store. It comes in a 12 oz bag which is perfect for 2 servings! The trick here is to ignore the directions on the package. The package mentions cooking it in water which will leave you with soggy gnocchi. Instead, we get it nice and crispy on the outside but maintain that pillowy inside in the air fryer! 15 minutes in the air fryer and they are perfect. If you don't have an air fryer, sautéing them in a little olive oil in a pan for about 10 minutes or until brown and cooked through does the trick too. If you're like me, gnocchi may not be your first choice for this dish. You also may not live near at stocked up Trader Joe's or grocery store. You could easily sub the gnocchi in this for any pasta. I would also recommend reserving 1 cup of the pasta water and using that instead of chicken broth! An easy swap that saves you an extra ingredient! I love peas with pasta.They are such an underrated vegetable, hidden in soups and pot pies, instead of shining like the bright green stars they are. By pairing this with turkey bacon and thinly sliced grilled chicken, you keep fats lower and protein high. Instead we bring in the fat with a melted pad of butter toasted with fresh cracked pepper and grated parmesan cheese. The flavors in this dish are outstanding. The sauce is velvety, the bacon is salty, the chicken is juicy, and the gnocchi is fluffy. It all comes together in the rich Cacio e Pepe sauce that perfectly coats every ingredient. And boy is this dish filling! I was shocked by how full I was at the end. Air Fried Cauliflower Cacio e Pepe Gnocchi with Peas and Bacon 2 servings | 20 minutes Ingredients: 1 12 oz bag cauliflower gnocchi (I used #traderjoes frozen gnocchi for this) 1/3 cup frozen peas 2 slices bacon, diced into bits (I used turkey bacon but regular works too!) 1/4 cup parmesan cheese 1 tbsp unsalted butter 1 cup low sodium chicken broth 6-7 oz chicken breast 1/2 tsp fresh cracked pepper Salt, as needed No air fryer method- sauté gnocchi in 1 tbsp hot olive oil until brown, about 10 minutes. No gnocchi method- sub gnocchi for 2 servings of any pasta on hand. Reserve 1 cup pasta water to use instead of chicken broth. Directions: Place cauliflower gnocchi in air fryer in a single layer and cook at 350 for 15 minutes, tossing halfway through (Note: if using a small single serve air fryer this may need to be done in two batches, larger air fryers can do this in one). If you don't have access to an air fryer you can also sauté the gnocchi on the stove in some olive oil until the outside is brown and crispy, about 10 minutes. While the gnocchi is cooking, heat a large saute pan over medium heat. If using turkey bacon, spray with nonstick olive oil spray. Classic bacon, will produce it's own grease so additional oil is not necessary. Add diced bacon to the pan and cook until crispy and cooked through. Add peas and toss until defrosted. Remove bacon bits and peas from pan and set aside. Spray pan with nonstick olive oil spray and add chicken (Note: to speed up this step, cut chicken into bite sized pieces or simply use a cup of pre cooked chicken and add in at step 8). Cook chicken until browned on first side, 5-6 minutes, flip, and cook an additional 3-4 minutes or until chicken is cook through, with an internal temperature of 165F. Remove chicken from pan and set aside to rest with bacon and peas. Add butter and fresh cracked pepper to the pan. Swirl around the butter allowing it to toast with the pepper for about 2 minutes. Whisk in the chicken broth until fully combined. Bring sauce to a boil and lower to a simmer. Whisk in the parmesan cheese. Allow the sauce to simmer until reduced to a thicker silky sauce, whisking frequently. Slice the chicken into small bite sized pieces. Fold the chicken, gnocchi, peas and bacon into the sauce until everything is evenly coated and heated through. Add additional salt if needed. Serve warm, topped with extra fresh cracked pepper and parmesan! Printer Friendly version: Nutrition facts are based off the trader joes brand of cauliflower gnocchi. Can substitute cauliflower gnocchi for traditional gnocchi or other pasta of preference. Nutrition facts may vary depending on brand, type of pasta, etc. used.

This soup is filled with all of our favorite parts of a taco but in the form of a warm, comforting, one pot, easy to eat soup. It uses healthy ingredients like lean ground turkey, beans, corn and onions and lots of taco seasoning to nail that perfect taco flavor, but in a soup! It's like eating a taco with a spoon! The best part about this soup, just like tacos, are the toppings! We stick to the classics with shredded cheddar cheese and a dollop of sour cream or plain greek yogurt. Then we mixed things up with my favorite topping, seasoned lavash crisps! These lavash crisps are super low carb, packed with taco flavor and are the perfect crunch in each bite! For the crisps, I used a #JosephsPitaBread lavash wrap. I usually find these near the deli in my local grocery store. Depending on where you live I have found them at Market Basket, Wegmans and ACME but I'm sure there's plenty other places that carry them! I love using the lavash wraps because not only do they have great macros, they get super crispy in the oven with just a little spray of nonstick olive oil spray. No oil required. Whether you choose to top your soup or not, it is still the perfect comfort food and make ahead meal. This recipe makes 8 servings, so you could even freeze some to save for another time! I couldn't decide between kidney beans and black beans in this recipe so I used both! This taco soup is so easy to make. All of the ingredients are typical ingredients that can be found in your pantry or freezer. It is all cooked in one pot and it can be made in an instant pot or on the stove. This is one of those recipes your kids can help with too! Just dump everything in the pot and you're good to go! Taco Soup with Seasoned Lavash Crisps 8 servings | 20 minutes Ingredients: Soup: 1 lb 93% ground turkey 1 15 oz can low sodium kidney beans (or black beans), I used 1 can kidney beans and an additional 1/2 can of low sodium black beans), drained and rinsed 2 cups chopped onions (fresh or frozen), ~150g 1 cup frozen corn, ~170g 5 cloves garlic, minced 3 tbsp taco seasoning A few dashes of hot sauce 1 tsp apple cider vinegar 1 tsp olive oil 1 4 oz can fire roasted diced green chilies 1 15 oz can diced tomatoes, (I used no salt added but fire roasted would be good here too) 1 7oz can tomato sauce 1/2 tsp salt 5 cups low sodium chicken broth Lavash Crisps: 1 large #josephs lavash pita flatbread 1/2 tsp flaky sea salt 1/4 tsp cumin 1/4 tsp smoked paprika Nonstick. olive oil spray Directions: Soup This recipe can be made in a pot on the stove or in an instant pot. For the instant pot version when "cooking over medium heat" use the saute feature on the instant pot. When "simmering for 20 minutes", close the pot and cook on soup for 10 minutes. In a large pot over medium heat, heat 1 tsp olive oil. Add ground turkey, breaking it up with with a wooden spoon, and brown it for 3-4 minutes. When turkey is almost cooked, add in chopped onion and spices. Cook for another 2-3 minutes. Stir in garlic and cook until fragrant, just about a minute. Pour remaining ingredients into the pot and stir until combined. Cover and simmer on medium low for 20 minutes. Lavash Crisps Preheat oven to 400. Slice lavash wrap into 1 inch x 1/4 inch strips. Spray a baking pan with nonstick spray and cover with lavash strips. Once the strips are spread out on the pan, spray the top with nonstick olive oil spray. Sprinkle salt, cumin and paprika over the strips. Toss with your hands or a spatula until the strips are evenly coated in spice mixture. Arrange the strips on the baking sheet in a single layer. Place in oven and bake for 5-7 minutes, tossing halfway through. Depending on your oven and where you place them in the oven the strips may cook differently so keep an eye on them. The crisps are done when they're evenly browned and crispy. Set aside to cool. I store these seasoned lavash crisps on the counter or in the pantry in a baggie or closed Tupperware. I have kept them for up to a week with no issues (that's the longest they have ever lasted without eating) so I can't vouch for any longer! Serve the soup hot, topped with lavash crisps, cheddar cheese and plain greek yogurt. Nutrition facts include soup with no toppings. Nutrition facts based off of the use of 1 can of low sodium kidney beans instead of black beans. I added about 1/3 can of black beans to mine as well (I just had an open can in the fridge) which added 2g of carbohydrates and 1g protein per serving.

A delicious way to trick your kids (or husband) into eating their vegetables. All they'll see is this creamy delicious macaroni and cheese, an everybody favorite! Healthy Skillet Mac and Cheese 2 servings | 30 minutes Ingredients: 3 oz whole grain elbows pasta 170g (~1 cup) frozen cauliflower (chopped into smaller pieces) 1/2 cup skim milk 130g (~2/3 cup) frozen squash (puréed is ideal but I used diced and mashed it into the milk in step 4) 1 oz cheddar 1 oz mozzarella 1 tbsp Greek yogurt cream cheese 1/8 tsp cayenne 1/4 tsp ground mustard 2 tbsp ricotta cheese 2 tsp breadcrumbs 2 tsp parmesan cheese 1/2 tsp butter Cast iron skillet (I used an 8” but you could also use a small quiche dish, other ramekin, or a smaller dish/skillet for a single serving!) Directions: Preheat oven to 375 degrees. Bring a medium pot of water to a boil and add pasta and frozen cauliflower chunks. Cook 5-8 minutes or until pasta is tender. In a medium saucepan, add milk and frozen squash over low heat, breaking up the squash as it defrosts. Once defrosted, bring the heat up to medium and heat until simmering. Remove from heat and stir in cheddar, mozzarella, ricotta, cream cheese, mustard, cayenne, salt and pepper. Drain pasta/cauliflower and mix with cheese sauce. Spray skillet with non stick spray and pour in mixture. Melt butter for a few seconds and mix with Parmesan and bread crumbs. Crumble mixture over the skillet. Bake in oven for 15 min. Finish with a few minutes under the broiler to get it brown and crispy. Personally I think this is best enjoyed with some of my Sweet and Smoky BBQ Chicken on top!

These potatoes are delicious, nutritious and have the perfect bite from the chives and parmesan. I love using baby red potatoes in these and leaving the skin on, it's so flavorful and adds great texture. Garlic and Chive Smashed Potatoes 20 minutes | 4 servings Ingredients: 4-6 baby red potatoes (16-20oz) 2 gloves garlic, minced 2oz plain greek yogurt 1 tbsp parmesan cheese 1 tbsp butter 1/4 chives, chopped 1/4 cup low sodium chicken broth 1/2 tsp salt 1/4 tsp fresh cracked pepper Directions: Half the baby red potatoes, leaving the skin on. Add to a medium pot and rinse with water. Fill pot 2/3 of the way full and bring water and potatoes to a boil. Heavily salt the water and allow to boil for 10-15 minutes or until the potatoes are fork tender. Drain the potatoes, reserving about 1/4 cup of the starchy water. Return potatoes to the heat and steam off excess liquid for 1-2 minutes, tossing the potatoes every 30 seconds. Remove from heat and roughly mash potatoes with a potato masher. Mash in greek yogurt and chicken broth, 1 tbsp at a time, until desired consistency is reached. Stir in chives, butter, parmesan cheese, salt and pepper. Serve hot, topped with additional butter and chives! Tip: If waiting a few minutes prior to serving, microwave the reserved potato water until hot and add a little at a time to heat potatoes. Smashed potatoes are the perfect companion to these fall inspired chicken thighs or these mini meatloafs!

Chicken thighs are a great protein option for if you fear undercooking your meat. The best part about chicken thighs is that you can overcook them and they'll be as juicy and flavorful as ever! For this recipe I used boneless skinless chicken thighs for a leaner option which went perfect with this sweet maple marinade... an essential for fall! Maple Baked Chicken Thighs Prep time: 1 hour Cook time: 30 minutes | 4 servings Ingredients: 4 medium boneless skinless chicken thighs (~1 lb) 2 tbsp pure maple syrup 1 tbsp low sodium soy sauce 1 tbsp apple cider vinegar 2 cloves garlic, minced 1/2 tsp pumpkin pie spice 1/2 tsp fresh crashed pepper Directions: Combine all ingredients besides chicken in gallon plastic bag. Add the chicken thighs to the bag and marinate in the fridge at least 1 hour. Preheat oven to 425. Line a baking sheet with foil and spray with nonstick spray. Place chicken thighs top side down on the baking sheet. Bake thighs for 10 minutes. After 10 minutes, flip thighs over and return to oven. Remove thighs when the juices run clear or an internal temp of 165 is reached, about 10 more minutes. Allow to rest about 5 minutes before serving alongside these healthy flavor packed smashed potatoes.

These boneless short ribs are cooked in the instant pot cutting down the time it takes to get from seasoning to eating, drastically. The red wine and veggies that are cooked in the pot with them soaks in all the extra flavor from the fat, herbs and meat. This recipe uses balsamic to highlight all the flavors and reduces the sauce to a thick glaze to serve atop the ribs. I mean look at that shine! I'm not going to lie it took me a bit to find these boneless guys. For some reason a lot of stores either stopped selling the boneless or simply didn't have them that day. Lucky for me #wholefoods felt bad about my struggle and cut these from their chuck roast (the cut of meat they get the ribs from)! But if you don't have as good a puppy dog face I would recommend a butcher or getting bone-in short ribs and adding 15 minutes to the cooking time! Either way the end result will be delicious short ribs with the perfect shiny balsamic glaze on top! Instant Pot Boneless Short Ribs 4 servings | 1 hour 15 minutes Ingredients: 1 lb boneless short ribs 1/2 onion (100g), diced 1 large carrot (50g), diced 3 cloves garlic, minced 1 shallot, minced 2 tbsp balsamic vinegar 1 cup red wine 1/2 tsp salt 1/2 tsp pepper 2 sprigs fresh parsley 2 sprigs fresh rosemary 1 bay leaf Directions: If using bone-in short ribs for this recipe, adjust the cook time from 45 minutes to 1 hour before allowing to naturally release! Generously season short ribs with salt and pepper. Turn instant pot onto sauté and add olive oil. Add short ribs and brown the first side for 5 minutes without moving it. Flip and brown for another 5 minutes. Remove short ribs from instant pot. If there's more than 1 tsp of fat in the instant pot, drain so there's only about a tsp left. Add the onions, carrots and shallots and cook for 2-3 minutes. Add garlic and cook until fragrant, about 30 seconds. Pour in the wine and use a wooden spoon to deglaze the bottom of the pot. Add the bay leaf to pot. Return the short ribs to the pot and top with sprigs of fresh parsley and rosemary. Close the lid on the pot and cook for 45 minutes. Allow pot to release naturally for 15 minutes. When instant pot has released naturally, open and remove the short ribs, herb sprigs and bay leaf. Use an immersion blender (or other blender) to puree some of the sauce. Turn instant pot back to sauté and stir in balsamic vinegar. Let the sauce boil for about 10 minutes or until it thickens. Slice or shred short ribs and serve with glaze spooned over the top. I served this with simple mashed potatoes and steamed green beans. These would also be delicious over pasta, polenta or risotto!

This one-dish thai curry is super simple and you probably have most of these ingredients on hand! Serve it over quinoa or rice for a hearty meal. Mix up the veggies to make it fun and seasonal and simply omit the chicken for a yummy vegetarian version! The fresh ginger gives this curry the perfect bite and I love using coconut oil, unsweetened almond milk and plain greek yogurt to get that creamy sauce but keep things light and healthy! Red Thai Chicken Curry 4 servings | 20 minutes Ingredients: 1/2 tsp salt 1/4 tsp pepper 1/2 cup water 1 tbsp coconut oil 1 tbsp low sodium soy sauce 1 tbsp natural rice vinegar 2 garlic cloves, minced 1 cup quinoa or rice 1/2 cup unsweetened almond or coconut milk 4 oz plain greek yogurt 12 oz chicken breast 8 tbsp red curry paste 1 tbsp fresh ginger, minced Various vegetables: ex. carrots, bell peppers, zucchini, broccoli, green beans and onions (~200g of each) Juice of one lime Directions: Cook quinoa or rice according to package instructions (I followed my instant pot quinoa recipe)! Heat 1/2 tbsp coconut oil in a pan. Add chicken and season with salt and pepper. Once cooked, remove chicken and add remaining oil. Once oil is melted, add onion and cook until translucent, stirring often, 3-5 minutes. Add the ginger and garlic and cook until fragrant, about 30 seconds, while stirring. Add all of the remaining veggies and cook until they begin to soften (3-5 minutes). Add back in the chicken and stir in curry paste for an additional 2 minutes. Add in almond/coconut milk and water and stir to combine. Bring to a simmer And cook until veggies have softened, about 5 minutes, stirring occasionally. Remove from heat and season with soy sauce and rice vinegar. Stir in Greek yogurt. Add additional salt if necessary. Serve with a scoop of quinoa or rice and top with fresh cilantro and a squeeze of lime juice! Nutrition facts shown below for with 1/4 recipe without quinoa and for 1/4 recipe plus 1/4 cup raw quinoa or ~3/4 cup cooked quinoa:

It's a new year!!! For many of us, this means goals and resolutions we set in order to improve on our previous year. This recipe is sure to check off at least one of those goals! Instead of ordering takeout from that Chinese restaurant, why not make a new memory over a meal, try your hand in the kitchen AND save money, all while reaching those pesky health and fitness goals with our healthy beef and broccoli recipe! I pumped up the veggies in this recipe with half moons of zucchini. If that's not your thing, you can omit them or substitute with snow peas! I served mine alongside some sticky jasmine rice but a lower carb substitute would be riced cauliflower. Regardless of how you eat it, it'll be sure to compete with your favorite Chinese takeout, packed with flavor and fun but none of the scary MSG and excess oil. Healthy Beef and Broccoli 4 servings | 20 minutes Ingredients: 1 lb flank steak thinly sliced against the grain or other lean cut of steak (shaved beef works just as easily) 1/4 cup water, divided 2 tbsp natural rice vinegar 1 tbsp oil, olive or coconut 1/2 tsp black pepper 1 shallot, diced 4 cups broccoli florets 1/2 cup low sodium soy sauce or liquid aminos 2 tbsp arrowroot starch, divided 1-2 zucchinis, chopped into 1/4-1/2" thick half moons 1 tbsp ginger, minced (bump this up to 2 tbsp if you love ginger) Optional: Sesame seeds and chopped scallions for topping Serve alongside: 1 cup dry white rice or riced cauliflower Directions: Optional step: If you plan to serve with rice, get this started first. Once it's done simmering, set aside and make beef and broccoli. Fluff with a fork prior to serving. Optional step: If you prefer softer veggies I recommend steaming them until desired tenderness prior to cooking and only sautéing for 1-2 minutes for flavor. If you prefer veggies with more of a bite then omit this step. Heat half of the olive oil in a large sauté pan. Whisk 1 tbsp arrowroot starch, pepper and 2 tbsp water together. Toss steak in the mixture until coated. Add steak in a single layer to the pan. This may need to be done in two batches in order to cook evenly which is why only half the oil was initially added. Add the remaining oil for the second batch, otherwise add the remaining oil in step 5. Once steak browns on the first side, about 2-3 minutes if very thin, flip and cook 2 minutes on other side. Once cooked through, remove steak from pan and set aside. Add remaining oil here if you have any. Add broccoli and zucchini to the pan and sauté until they're fork tender, 6-8 minutes. Set veggies aside with steak. Whisk remaining arrowroot and water with the soy sauce, rice vinegar, ginger and shallots. Add sauce to the pan, scraping any flavorful bits from the bottom. Allow to heat through until it begins to bubble and thicken, should be pretty quick. Return steak and veggies to the pan and coat everything in the sauce. Serve alongside rice and top with sesame seeds and scallions. Nutrition facts shown for recipes without side of rice (left) and with side of 1/4 cup dry/1 cup cooked white jasmine rice (right). Note: Add 1g fat and 20 calories per serving for 1 tsp sesame seeds on top.

Is there anything better than a crispy chicken cutlet sandwich? No the answer is no. But between the fried chicken, heavy breading and thick roll a typical chicken cutlet sandwich can be pretty dense. Instead I lightly bread the chicken with a mix of spices, breadcrumbs and Parmesan and then air fry it with zero oil. Baking would be another oil free alternative to the air frying method, but I recommend ending it under the broiler to keep it crispy. As for bread, the options are endless but I went with a slice of the half baked ficelle roll from #traderjoes. For a lighter option I would suggest using thinly sliced sourdough to make a sandwich. This sandwich is no average chicken cutlet but rather a Chicken Parm Sandwich! By using good quality tomato sauce (I use #Raos) and cheese plus fresh basil leaves, this sandwich stays pretty healthy. Of course I can’t be satisfied with a typical sandwich and, while pairing this with a mound of spaghetti seemed too filling, simply zoodles wouldn’t suffice. Instead I used my instant pot for my favorite veggie spaghetti recipe. The original can be found here but I modified it in this recipe and used only 1/4 serving of pasta and less water but added extra zucchini. I promise even with less calories and carbs, you’ll still feel like you’re eating ALL the pasta. Trust me I love pasta so I wouldn’t steer you wrong. Chicken Parmesan Sandwich & Zoodles 1 serving | 20 minutes Ingredients: 3-4 oz chicken breast 1 tsp flour 1/4 tsp salt 1/4 tsp pepper 1 tbsp almond milk, other milk or egg whites 1 tbsp breadcrumbs 1 tsp grated Parmesan 1/2 tsp dried oregano 1/2 tsp dried basil Sandwich roll (I used a slice of the half baked ficelle loaf from #traderjoes) 1/2 large slice provolone cheese (mozzarella works too but I only had shredded and preferred how the provolone melted) 3/4 cup pasta sauce 200g zucchini spirals Optional: 1/2 oz whole wheat angel hair spaghetti 1/4 cup water (if omitting pasta use only 2 tbsp) Directions: Optional first step: pound the chicken so it’s uniformly thick throughout. This allows it to cook evenly. Line three plates up in a row. In the first plate, mix the flour, salt and pepper. In the second plate add in your milk or egg of choosing. In the third plate combine breadcrumbs, dried basil, dried oregano and Parmesan. Dredge the chicken in the flour, shaking off any excess. Then dip it in plate two until entirely wet. Lastly, dip the chicken in the third plate to completely cover it in the bread crumb mixture. Add chicken to the air fryer and cook at 350F for 20 minutes, turning halfway. If baking, bake at 350F for 20 minutes or until cooked through. Finish by broiling a minute to get nice and crispy. To make the pasta, spray the bottom of an instant pot with non stick spray and mix in half of the sauce and 1/4 cup water. If you don't have an instant pot you can cook the pasta as recommended on the box and use the steam coming off the boiling water to cook the zucchini on top. Then combine with the sauce in a pan. If using pasta, break pasta in half and submerge in sauce. If not using pasta proceed to step 6 and reduce the water to 2 tbsp. Top pasta with the zucchini (I’ll spread it out so it covers the whole surface- note the zucchini doesn’t need to be in the sauce, it’ll be cooked by the steam in the pot). Close the lid to the instant pot and cook it for 6 minutes. After 6 minutes allow it to naturally release for about 5 minutes before opening. Fluff with a fork once open and, if needed, use the sauté feature to steam off any excess liquid. Once the chicken is done cooking, remove from air fryer/instant pot. Turn the oven on to broil. Slice open the roll and place it until the broiler for 1-2 minutes, just until it slightly starts to toast, you don’t want it to brown just yet. Remove from oven and layer sauce on the bottom half followed by chicken, more sauce, fresh basil and cheese. Return sandwich to the broiler (open faced) and cook until cheese melts and roll starts to brown. Nutritional information provided is for 1 sandwich served on 2oz of half baked ficelle bread (left) and a side of zucchini pasta, including 1/2 oz angel hair (right).

When it comes to lasagna and raviolis I understand if you’re more trusting of someone who’s name ends in a vowel (although my mom’s meatballs are the best and I stand by it) BUT as someone who grew up with a family of Irish immigrants I feel fully qualified to bring you... MASHED POTATOES. February lasted all of a week and we’re officially in March which means St. Patrick’s Day. This holiday is great because potatoes. I thank my parents for making me a mashed potato snob because, growing up, instant potatoes were unheard of. I've never had them and probably never will. BUUUT sometimes I’m looking to save a few carbs but not willing to sacrifice any volume or flavor. This is where I take a twist on the classic and whip up my healthified mashed potatoes! For this recipe I bring in my trusty sidekick, everyone’s favorite versatile vegetable- cauliflower. Now I’ve tried cauliflower in place of mashed potatoes before and it just doesn’t cut it for me, you just can’t reach the same creamy consistency... on their own. Cauliflower is definitely the side kick to the classic potato here. I use it to maintain volume but cut down on the overall carbs. By replacing half the potatoes with cauliflower, you save 10g carbs/serving and double the fiber. Add in a splash of half and half and minced garlic and these one pot mashed potatoes will satisfy all the Irish-potato-loving-snobs like me! If you're still not sold and are on the hunt for a full blown potato recipe, check out our Garlic and Chive Smashed Potatoes. Low Carb Mashed Potatoes (with real potatoes) 4 servings | 15 minutes Ingredients: 2 cups or 300g russet or Yukon gold potatoes, peeled and quartered 3 1/2 cups or 300g cauliflower florets (I used frozen) 1/4 cup half and half 2 oz plain Greek yogurt 1/2 tsp salt 1/2 tsp pepper 2 cloves minced garlic Optional: Sub half and half for a milk/butter combination: recommend 1/4 cup milk and 1 tbsp butter Directions: Add quartered potatoes and frozen cauliflower florets to a medium pot. Fill pot with water. Bring the water line to about an inch above the potatoes and cauliflower. Place covered over high heat and bring the pot to a boil. Once it begins to boil, heavily salt the water and turn the burner down to medium. Return the lid slightly askew so air can release and it doesn't boil over. Boil the potatoes and veggies for about 15 minutes or until they're fork tender. Drain the potatoes, reserving about 1/4 cup of the starchy water. Return potatoes to the heat and steam off excess liquid for 1-2 minutes, tossing the potatoes every 30 seconds. Remove from heat and roughly mash potatoes and cauliflower with a potato masher. Mash in greek yogurt, garlic and cream, until desired consistency is reached, utilizing the starchy potato water if needed. Add additional salt and pepper to taste. Serve hot, topped with a pad of melting butter! Nutrition facts estimated based off ingredients listed above, not including optional milk/butter.

Whether you prefer them over mashed potatoes or in a sub roll, sausage, peppers and onions are delicious together. I took a spin on the traditional sausage and subbed chicken sausage for a low fat variation. There's so many different flavors of chicken sausages. Some of my favorites are the Italian style or the balsamic and kale chicken sausages. Pick your flavor and get to work on these 10 minute chicken sausage dinners. I love how quick and easy these meals come together. The chicken sausages require barely any cook time and are the perfect counterpart to basic meal essentials. The bangers and mash are perfect for when you made a few too many mashed potatoes over the weekend and the sub roll and salad come together in minutes. Both varieties make for an easy week night meal when time is of the essence. 10 Minute Chicken Sausage Meals Bangers and Mashed Sausage, Peppers and Onions Sub Bangers and Mashed 1 serving | 10 minutes Ingredients: 2 chicken sausage links, sliced into 1/2" thick disks 50g mixed bell peppers, sliced into 1" chunks 50g onions, sliced into 1" chunks 1 clove garlic, minced 1/2 cup low sodium chicken broth 1/2 tsp olive oil Salt and pepper 1 serving mashed potatoes. Check out my favorite mashed recipe here or my low carb secret here. 1 cup chopped spinach 1/2-1 cup broccoli florets 1 tsp flour Directions: Heat olive oil over medium in a medium sauté pan. Add in peppers and onions and broccoli florets and sauté for 2-3 minutes until slightly softened. Add in chicken sausage, garlic and spinach and toss to combine until sausage is heated through and spinach is wilted, 1-2 minutes. Sprinkle flour over the sausage and toss to coat the sausage and veggies. Stir in chicken broth. Cover and simmer for about 5 minutes or until the sauce has slightly thickened. Serve hot over creamy mashed potatoes like these low carb ones or these chunky garlicky ones and be sure to not waste a drop of that gravy. Chicken Sausage, Pepper and Onion Sub 1 serving | 10 minutes Ingredients: 2 chicken sausage links, sliced into 1/2" thick disks 50g mixed bell peppers, sliced into 1" chunks 50g onions, sliced into 1" chunks 1 clove garlic, minced 1/4-1/2 cup low sodium chicken broth 1/2 tsp olive oil Salt and pepper 1 sub roll, I used a 2oz piece of a French baguette 1/2 oz provolone cheese Salad to serve with it. I went for a basic garden salad with tomatoes, onions, cucumbers and balsamic dressing. Directions: Heat olive oil over medium in a medium sauté pan. Add in peppers and onions and sauté for 2-3 minutes until slightly softened. Add in chicken sausage and garlic and toss to combine until sausage is heated through and garlic is fragrant, 1-2 minutes. Pour in chicken broth. Cover and simmer for about 5 minutes or until chicken broth has reduced slightly. Turn the oven on to broil. Slice open the sub roll, spray with non stick olive oil spray and place under the broiler until it just starts to toast. Line the roll with provolone cheese, top with sausage pepper and onion mixture and pop back under the broiler for an additional minute or until the cheese melts and the bread starts to brown. Serve alongside a fresh cold garden salad. Nutrition facts are shown for base of the Bangers and Mashed (left) which does not include mashed potatoes and the Chicken Sausage, Pepper and Onion Sub (right) which does not include the recommended side salad.

I have recently fallen back in love with Asian food. For years I was convinced all there was to Asian food was entirely fried Chinese takeout, smothered in sauce and served in little white boxes that landed me on the couch with a stomach ache. I've now learned I was so wrong! I was missing out on all the authentic Asian dishes that are actually delicious and healthy and can be made with basic ingredients. The orange chicken I remember was thickly breaded and was basically 4 parts sauce and 1 part chicken. Well I have reworked that memory into an instant pot version using fresh basic ingredients. Instant Pot Orange Chicken 6-8 servings | 30 minutes Ingredients: Chicken: 1/2 tbsp coconut oil 1 1/2-2lbs chicken breast 2 fresh oranges or 1 cup orange juice 1/2 tbsp orange zest 1/4 tsp black pepper 1/2 tsp garlic powder 1/2 tbsp fresh ginger, grated 2 tbsp soy sauce 1 tbsp honey 1 tbsp arrowroot starch 1/4 cup chicken broth Sides: 1 1/2-2 cups dry jasmine rice or 6-8 servings cauliflower rice (see below for side suggestions) Optional: 1/2 tbsp coconut oil 600g broccoli florets Directions: Dice the chicken into 1" chunks. Whisk together orange juice, orange zest, pepper, garlic powder, ginger, soy sauce and honey in a medium bowl. Heat instant pot on sauté setting. Add coconut oil to the instant pot. Once the oil melts and the pan is hot add diced chicken. Sear the chicken for about 5 minutes, tossing every minute or so until pieces have all been seared. This step may need to be completed in 2 batches. Turn off the sauté feature and pour the sauce mixture over the chicken. Close the lid and cook the chicken and sauce for 3 minutes. After 3 minutes turn it off and allow it to release naturally for another 5 minutes. Open the steam release valve and let any additional pressure release from the pot. Remove the chicken from the sauce using a slotted spoon and set aside. In a small bowl, whisk together the chicken broth and arrowroot starch. Turn the instant pot onto sauté and stir in the chicken broth and arrow root starch. Allow the mixture to boil for 8-10 minutes or until it thickens and reduces. Return the chicken to the instant pot and toss it in the sauce. Side Tips & Tricks Serve the chicken alongside steamed broccoli or green beans and rice or quinoa. For a heartier meal: add 2 cups dry jasmine rice, 4 cups water or broth and 1/2 tbsp coconut oil to a pot. Bring it to a boil and lower to a simmer for 15 minutes. Remove form heat and fluff with a fork. For a low carb option: Cook 6 servings of frozen cauliflower rice (1 1/2-2 bags) according to package, I usually just microwave mine. Cook 1/2 cup dry jasmine rice with 1 cup water and 1/2 tsp coconut oil as directed in step 2. For a SUPER low carb option: Cook 8 servings of frozen cauliflower rice (2- 2 1/2 bags) according to package, I usually just microwave mine. I went with the heartier option for my boyfriend as he would be eating this for dinner. For me, I went with the low carb 3 parts cauliflower rice and 1 part jasmine rice because I made it for lunch and wanted a lighter side! Nutrition facts provided for a serving of chicken and the 3 rice variations- hearty, low carb and super low carb!