Chicken and Veggie Skillet

Submitted by Tina Fritts
2 chicken breasts, cut into 2 inch pieces
1 yellow squash
1 small onion
1/2 bell pepper (whatever color you have)
2-3 handfuls spinach
1 tsp sea salt
1/2 tsp black pepper
olive oil

Saute onion and pepper in enough olive oil to coat skillet. Add chicken and cook until no longer pink, adding just enough water to pan to keep from sticking and to create steam. Add squash, 1/2 sea salt, and pepper. Put spinach on top of squash and the rest of salt. Add enough water to create steam if skillet is dry. Put a lid on skillet and cook until squash is tender and spinach is wilted, adding a bit of water as needed. Check for seasoning and adjust to taste.

Oven Roasted Green Beans

Submitted by Tina Webber
2 tbsp of olive oil
2 tbsp garlic powder
sea salt and pepper to taste
2 cups of fresh green beans, washed

Preheat oven to 350 degrees
On a baking sheet, covered with aluminum foil, spread out green beans. Drizzle olive oil over the green beans, sprinkle with garlic powder, salt and pepper to taste. Place in oven and let them roast for about 20 minutes.

Oven Baked Chicken – Fajita Style

Submitted by Tina Webber
1 pound boneless, skinless chicken breasts, cut into strips
2 Tbsp olive oil
2 tsp chili powder
2 tsp cumin
½ tsp garlic powder
½ tsp dried oregano
¼ tsp sea salt
1 (15 oz) can diced tomatoes with green chilies (no salt added)
1 medium onion, sliced
1 large bell pepper, seeded and sliced (I use half a green and half a red)

Preheat the oven to 400 degrees. Place chicken strips in a greased 13×9 baking dish.
In a small bowl combine the oil, chili powder, cumin, garlic powder, dried oregano, and salt
Drizzle the spice mixture over the chicken and stir to coat.
Next add the tomatoes, peppers, and onions to the dish and stir to combine.
Bake uncovered for 20-25 minutes or until chicken is cooked through and the vegetables are tender.

Spinach and Tomatoes

Submitted by Tina Fritts
1 small onion, quartered and sliced
1 tsp sea salt
3 large handfuls spinach
1 15 oz can diced tomatoes
Olive oil

Saute onion in enough olive oil to coat skillet. Cook until onion is very soft. Add spinach and sea salt. Using tongs, turn spinach to coat Add tomatoes and simmer until spinach is wilted. Check for seasoning and add more to taste.


Submitted by Tina
1 small spaghetti squash
1 lb ground chicken ( or ground sirloin)
1 small onion, chopped
1 green bell pepper, chopped
2 stalks celery, sliced or diced
1 small zucchini, diced
1 15 oz can diced tomatoes, undrained
1 15 oz can tomato sauce
sea salt, to taste (takes a good bit with tomatoes)
1 T. garlic, minced (or more to your taste)
1tsp black pepper
1 1/2 tsp basil
1 tsp oregano
nutritional yeast (optional)
olive oil

Using a sharp knife, puncture spaghetti squash several times. Put on a microwave safe plate and microwave on high power for 10 minutes. Continue microwaving in 5 minute increments until squash is very tender and “caving in”. Cut off a small slice on each end of the squash, cut in half. Remove pulp and seeds (use a fork or spoon). Using the tines of a fork, remove squash from the shell. Drizzle with olive oil.

Meanwhile put sauce together to be simmering. Saute onion, pepper, celery and zucchini until softened in enough olive oil to coat pan. Add ground chicken and seasonings. Stir to break up chicken. Continue to stir until chicken is cooked through. Add tomatoes and sauce. Check seasonings and add more if needed to taste. I sometimes add chopped spinach, kale, or broccoli at this point. Let simmer for about 20 minutes to blend spices.

Zucchini Boat Meat Tacos

Submitted by Joe Galloway

4 medium zucchini
1/2 cup salsa (plus more for serving)
1 pound ground chicken, sirloin or bison
1 teaspoon garlic powder
1 teaspoon cumin
1 teaspoon salt, or to taste
1 teaspoon chili powder
1 teaspoon paprika
1/2 small onion, minced
4 oz tomato sauce
1/4 cup water
plain yogurt w/chives, I also add a little organic salsa (optional for serving)


Bring a large pot of salted water to boil.
Pour 1/2 cup of salsa into the bottom of a 9×13 baking dish and set aside.
Cut the zucchini in half lengthwise then with a small spoon or melon baller (I used my tablespoon measuring spoon), hollow out the zucchini pieces but leave 1/4″ rim.
Save 3/4 cup of the zucchini flesh and chop into small pieces.
Drop the zucchini halves into the boiling water and cook for one minute.
Remove from water and set aside.

Preheat the oven to 400 degrees.

In a large skillet, brown the ground meat, breaking it up while it cooks.
When it’s no longer pink, add in the spices and mix well.
Add in the chopped onion, reserved zucchini, tomato sauce, and water.
Stir it up then cover and simmer on low for 20 minutes.
Meanwhile, arrange the boiled zucchini halves into the bottom of the 9×13 dish.
Once the meat mixture is done, spoon the mixture into the zucchini boats evenly. Press down so the filling stays in the boats.

Cover the pan with foil and bake for approximately 30 minutes until the zucchini is fully cooked and the cheese is melted.
Serve with plain yogurt w/Chives, and more salsa.

Sauteed Kale TF

Submitted by Tina Fritts
Onion (chopped)
1T Garlic (minced)
1 T olive oil

Coat skillet with olive oil, add onion. Saute until soft, add garlic to onion. Cook until garlic is pungent. Add kale (kale cooks way down, so add LOTS) to onion and garlic. Sprinkle with sea salt to taste. Add just enough water as needed to create steam and prevent from burning. Cook until desired softness is obtained.

Steamed Chicken

Submitted by Tina Fritts
Spray skillet with olive oil. Put boneless, skinless chicken breasts in skillet. Sprinkle with sea salt, garlic powder, and onion powder to taste. Add just enough water as needed to create steam and keep chicken from burning. Cook until chicken is no longer pink. ENJOY!!

Chocolate Pudding

Submitted by Tina Fritts
1 cup plain Chobani Greek yogurt
Liquid Stevia to taste
Cocoa powder to taste

Mix all together. May freeze slightly for frozen yogurt or just eat for chocolate pudding.

Mom’s Meatloaf

Submitted by Tina Fritts
1 lb Ground sirloin (or ground chicken)
Onion (chopped)
1 egg
Garlic powder — to taste
Sea salt — 1/2 tsp
Basil — 1/2 tsp
8 oz can Tomato sauce

Mix all ingredients except tomato sauce. Spray loaf pan with olive oil. Put meat mixture in pan. Spread tomato sauce on top meat loaf. Sprinkle with a little more garlic powder. Bake in a preheated 400 degree oven for about 30 minutes. Check to make sure meat is no longer pink.