Southwest Spaghetti Squash

Prep Time: 20 minutes / Cook Time: 40 minutes / Servings: 6

Southwest Spaghetti Squash
  • 1 large spaghetti squash
  • 1 lb. lean ground turkey
  • 2 medium Roma tomatoes, chopped
  • 1 red bell pepper, seeds removed and chopped
  • 2 ears of white corn, kernels removed and ears discarded
  • 1 can black beans, rinsed and drained
  • 3 scallions, chopped
  • 1/4 cup chopped fresh cilantro (plus a few sprigs for garnish)
  • 1 avocado, peeled, seeded and thinly sliced
  • juice of 1 lime
  • 3 tbsp. olive oil
  • 2 tsp. garlic powder
  • 1 tbsp. ground cumin
  • 2 tsp. chili powder
  • 1 tsp. paprika
  • 1/4 tsp. cayenne pepper (optional)
  • salt and pepper
  1. Preheat the oven to 400 degrees.
  2. Using a large knife or a cleaver, slice the spaghetti squash in half lengthwise down the middle.  Use a spoon to remove the seeds and center strings.
  3. Drizzle the two halves with 2 tbsp. of olive oil and then sprinkle with salt, pepper and 1 tsp. garlic powder.
  4. Place the squash, open side down on a cookie sheet and bake for 30 minutes.  Remove from the oven, check to see if the squash is soft and easily comes up with a fork into a spaghetti like texture.  If it's too hard to remove, cook for another 10 minutes.   Remove from the oven, scrape and fluff the stringy squash with a fork. Transfer the spaghetti squash to a large mixing bowl, but reserve the shells.
  5. Heat a large skillet with 1 tbsp. olive oil on medium heat.  Add the ground turkey, scallions and red bell pepper.  Season with salt and pepper, 1 tsp. garlic powder, cumin, chili powder, paprika and cayenne powder.  Stir to combine and continue to cook on medium heat until the veggies are soft and the turkey is browned and cooked through, about 7-10 minutes.  Remove from the heat and set aside.
  6. In the large mixing bowl with the spaghetti squash, add the turkey mixture, tomatoes, corn, black beans, cilantro and lime juice.  Stir with a fork to mix until all ingredients are combined.  Adjust seasoning if necessary.
  7. Fill the two squash shells evenly with the mixture, garnish with the avocado slices and a few more sprigs of cilantro.

Baked Ono Tacos

Prep Time: 20 minutes / Cook Time: 15 minutes / Servings: About 6 tacos
Baked Ono Tacos with
Salsa Slaw, Roasted Corn
and Red Pepper Chutney and
Mango Avocado Cream

  • 4 Hawaiian Ono Fish fillets (about 4 oz. each)
  • 4 tbsp. Southwest seasoning or rub
  • 6 Corn Tortillas
  1. Rub the seasoning on both sides of the fish fillets. Place the fillets on a cookie sheet and broil in the oven for 10-12 minutes, until the fish is just cooked through. Break the fillets up into bite size pieces. 
  2. Warm the tortillas in the oven for 3-4 minutes. Place a few of the fish pieces into the center of each tortilla. Garnish with salsa slaw, roasted corn and red pepper chutney and mango avocado cream (recipes below).
Salsa Slaw
  • 1/4 head green cabbage, finely shredded
  • 1 medium tomato, chopped
  • 3 scallions, chopped
  • 1 medium serrano chile, membrane and seeds removed, chopped
  • juice of 1 lime
  • salt and pepper to taste
  1. Combine all ingredients into a large mixing bowl and stir well. 
Baked Ono Tacos with
Salsa Slaw, Roasted Corn
and Red Pepper Chutney and
Mango Avocado Crea

Roasted Corn and Red Pepper Chutney
  • 1 ear of yellow corn
  • 1 whole roasted red pepper (from a jar)
  • 2 tbsp. finely chopped fresh cilantro
  • 3 tbsp. apple cider vinegar
  • 2 tbsp. garlic infused olive oil (or 2 tbsp. olive oil and 1/2 tsp. garlic powder)
  • salt and pepper to taste
  1. Place the corn in the oven and broil for about 5 minutes.  Turn over and broil for an additional 5 minutes.  Remove from heat, allow to cool for about 10 minutes.  Remove the husks and with a large knife,  cut straight down the ear of corn, removing the kernels.  Transfer the kernels to a large mixing bowl and discard the ear.
  2. Chop the roasted red pepper into small bits.  Transfer to the mixing bowl with the corn.
  3. Add the cilantro, vinegar and olive oil to the mixing bowl.  Stir until all ingredients are combined.  
  4. Season with salt and pepper, stir again until combined.
Mango and Avocado Cream
  • 2 avocados, peeled, pitted and chopped
  • 1 medium mango, peeled, seeded and chopped
  • 1 tsp. Southwest seasoning or rub
  • salt and pepper to taste
  1. Combine all ingredients in an immersion blender or food processor.  Mix on high speed for about 30 seconds, until mixture is smooth and creamy.  

Baked Chicken Parmesan

 Prep Time:  15 minutes / Cook Time:  20 minutes / Servings: / 4

Baked Chicken Parmesan
  • 1 1/2 cups brown rice
  • 1/1/2 cups low sodium chicken broth
  • 1/2 cups water
  • 2 chicken breasts, butterflied and cut through
  • 2 cups bread crumbs
  • 1 cup shredded parmesan cheese
  • 1 tbsp. Italian seasoning
  • 2 tsp. garlic powder
  • 1 cup flour
  • 3/4 cup egg beaters
  • 16 oz. marinara sauce
  • cooking spray
  • salt and pepper

  1. Combine rice, chicken broth and water.  Season with salt and pepper.  Bring to a boil on high heat, then reduce to a simmer, cover and continue to cook until rice is soft and liquid is absorbed, about 30 minutes.
  2. Set up three breading stations:  1) Flour,seasoned with salt, pepper and garlic powder,  2) Egg Beaters, 3) Bread crumbs, Italian Seasoning, 1/2 cup parmesan cheese. 
  3. After butterflying the chicken, you should have 4 equal size pieces.  Pound out with a cooking mallet to 1/4" thickness.  Dip each piece in the flour first, shake off excess, then the egg, then the bread crumb mixture. 
  4. Spray each side of the chicken breasts and a flat baking dish liberally with cooking spray.  Lay the chicken flat in the baking dish and cook in the oven at 400 degrees for about 10 minutes.  Turn the oven up to broil for another 5 minutes so they get really brown and crispy.
  5. Heat the marinara sauce in a medium saucepan. 
  6. Remove the chicken from the oven, spread the marinara on top and then add the remaining cheese.  Return to the broiler for another 5 minutes to melt the cheese. 
  7. To serve:  Spread 1/4 of the brown rice onto a plate, top with the chicken, sauce and cheese.

Baked Ponzu Orange Chicken

Prep Time: 20 minutes / Cook Time: 25 minutes / Servings: 3

  • 4 boneless, skinless chicken breast tenders, quartered
  • 1 cup flour
  • 1/2 cup egg substitute
  • 1 bag of Boulder Canyon Rice & Bean chips with Adzuki Beans (available at Whole Foods Market)
  • olive oil cooking spray
Baked Ponzu Orange Chicken
  • 1 cup Ponzu sauce
  • 1 orange, quartered
  • 1/4 tsp. red chili flake
  • 3 tbsp. Agave Nectar
  • 1 scallion, chopped (white part only)
  • 1 tbsp. corn starch, dissolved in 1/4 cup water
  • 1 cup cooked white rice
  • 6 scallion sprigs (green end only)
  • 2 scallions, finely chopped (green end only)
  • 3 orange slices, cut in half
  • 1 tsp. orange zest 
  • 1 tsp. red chili flake
  • Olive oil spray
  1. Preheat oven to 400 degrees.
  2. Spray a large cookie sheet with olive oil spray.
  3. Set up three stations; 1) a plate or bowl with one cup flour; 2) a plate or bowl with 1/2 cup egg substitute; 3) a large, sealable plastic bag.
  4. Empty the bag of chips into the sealable plastic bag and crush them until they're a fine, bread crumb like texture.
  5. Take 2-4 pieces of the quartered chicken tenders and dredge each piece through the flour, and shake off excess.
  6. Next, coat the pieces in the egg substitute and then toss them in the bag of chip crumbs.  Close the bag, then shake and squeeze the bag slightly to coat the pieces completely in the crumbs.
  7. Remove the breaded pieces from the bag and place them on the cookie sheet. 
  8. Repeat steps until all the chicken pieces are breaded and coated.  
  9. Spray both sides of all the pieces with olive oil cooking spray.  
  10. Place the chicken in the oven and bake at 400 degrees for 15 minutes.  Remove from the oven, dip in the Orange Ponzu Sauce and serve immediately.
  1. In a small saucepan combine Ponzu sauce, red chili flake, Agave nectar and chopped scallion.  Squeeze the juice from the four orange quarters into the saucepan and then place the rinds into the saucepan. Stir until combined and bring the sauce to a boil.  Reduce to a simmer, cook 5 minutes and then remove the orange rinds with tongs, squeezing out the remaining juice.
  2. Add corn starch and whisk vigorously until desired thickness is achieved.  Reduce heat to low and keep warm until ready to serve.
To Serve:
  1. Place two scallion sprigs diagonally on a plate.
  2. Spray a 1/3 measuring cup with olive oil spray.  Tightly pack the measuring cup with rice and carefully empty it onto the center of the plate, creating a circular cup shaped serving of rice.  Twist 1/2 of an orange slice and place on top of each serving of rice.
  3. Dip each piece of baked chicken in to the saucepan of hot Orange Ponzu Sauce and quickly remove with a slotted spoon.  Place 4-5 pieces of chicken on each plate.
  4. Garnish chicken with chopped scallions, a pinch of orange zest and a pinch of red chili flake. 
  5. Divide the remaining sauce up into three small ramekins and place on the plate to serve for dipping. 

Herb Roasted Chicken and Vegetables

Prep Time: 30 minutes / Cook Time: 2 hours / Servings: 6

Herb Roasted Chicken and Vegetables
  • 1 whole frying chicken (about 5 lbs.), thawed
  • 4-5 large carrots, peeled and roughly chopped
  • 4-5 medium Russet potatoes, cleaned and roughly chopped
  • 1/2 medium Butternut Squash, peeled and roughly chopped
  • 1/4 red onion, peeled and roughly chopped
  • 1/2 cup Extra Virgin Olive Oil
  • 2 tbsp. finely chopped fresh thyme
  • 2 tbsp. finely chopped fresh rosemary
  • 2 tbsp. finely chopped fresh oregano
  • 2 large garlic cloves, pressed
  • 2 scallions, finely chopped
  • salt and pepper

  1. Preheat oven to 350 degrees. 
  2. Combine 1/4 cup olive oil, thyme, rosemary, oregano, chopped scallions and pressed garlic cloves.  Season with 1 tsp. each salt and pepper.  Whisk until combined.
  3. Prepare the chicken by first removing the giblets from the inside of the chicken.  I also like to cut off any excess skin and tie the feet together with some baking twine or a string of cheese cloth.
  4. Using a basting brush, spread all of the mixture evenly over the chicken, working some under the skin of the breast. Place the prepared chicken in a large roasting pan and set aside.
  5. In a large mixing bowl, combine the carrots, onions, potatoes and butternut squash.  Add the remaining 1/4 cup olive oil and generously season with salt and pepper.  Toss with your hands until well mixed and all veggies are coated with olive oil and seasoning.  
  6. Evenly add the veggies to the roasting pan on all sides.  
  7. Place in the oven at 350 degrees for 2 hours, uncovered.  Baste the chicken and stir the veggies about every 30 minutes, so that the skin browns and all the veggies cook evenly.  When the internal temperature of the chicken reaches 180 degrees, remove from the heat and allow to cool for 5-10 minutes before carving and serving.

Garlic and Rosemary Roasted Pork Tenderloin

Prep Time: 4 hours, 15 minutes / Cook Time: 40 minutes / Servings: 4-6

  • 1.5 lb. pork tenderloin
    Garlic and Rosemary Roasted
    Pork Tenderloin
  • 3 garlic cloves, pressed
  • 4 tbsp. chopped fresh rosemary
  • 2 tbsp. olive oil
  • 10 oz. sliced baby bella mushrooms
  • 1/2 red bell pepper, sliced
  • 1/2 orange or yellow bell pepper, sliced
  • 2 cups raw green beans
  • 1 tsp. onion powder
  • 2 tsp. each sea salt and cracked black pepper, plus more for seasoning veggies

  1. Place the pork tenderloin in a large, sealable plastic bag.  Add 2 tsp. each of ground sea salt and cracked black pepper.  Add the pressed garlic cloves and the 3 tbsp. of the fresh rosemary.  Drizzle in about a tbsp. of olive oil.  Seal the bag and massage all the ingredients into the meat for about 1 minute.  Place the sealed bag in the refrigerator to marinate for at least 4 hours or overnight.
  2. Preheat oven to 350 degrees.
  3. Heat a large skillet to high heat with about 1 tbsp. olive oil.  When the oil is heated, add the pork tenderloin and ALL the oil/juices from the marinade bag.  Sear the pork for about 3 minutes on all sides, until it has a nice, dark brown color.  Remove the heat from the pan, reserve the heated pan and its drippings. 
  4. Wrap the meat tin foil and place it in a casserole or glass baking dish.  Bake in the oven for about 15-20 minutes until inside temperature reaches 135-140 degrees.  Remove from the heat and allow it to sit for 10 minutes before unwrapping, slicing and serving.
  5. While the meat is cooling, re-heat the large skillet to medium heat and add the peppers and mushrooms.  De-glaze the pan with about 1/2 cup water or chicken broth and stir the juices into the veggies.  Season the veggies with the onion powder, the remaining tbsp. of fresh rosemary and salt & pepper to taste.  Cook the mushrooms and peppers on medium heat for about 5 minutes, until the mushrooms begin to brown.  Add the green beans and continue to cook for another 5 minutes, until the green beans are softened, but still slightly crunchy.
  6. To serve:  Arrange the pork tenderloin on a serving dish.  Slice it on a bias to create 1" thick slices.  Pour the veggies and the drippings from the pan around the sides and serve.

Baked Chicken Chimichangas

Prep Time: 30 minutes / Cook time: 4 hours 30 minutes / Servings: 8


  • 4 large chicken breasts
  • 1 medium green bell pepper, chopped
  • 1 medium tomato, chopped
  • 1 tbsp. of chili powder
  • 1 tbsp. of ground cumin
  • 2 14.5 oz. cans chicken broth
  • 1 medium yellow onion, chopped
  • 1 tbsp. of garlic powder
  • 1 tsp. of cayenne pepper
  • 2 medium Avocados, sliced
  • 1 box of phyllo dough
  • 1 2.25 oz. can of sliced black olives, rinsed and drained
  • 1 15 oz. can black beans, rinsed and drained
  • 1 cup(s) of frozen corn, thawed and drained
  • 1/4 tsp. of Chipotle Chile Powder
  • 1 medium lime, juiced
  • 1/4 cup(s) of olive oil
  • 2 tbsp. of finely chopped fresh cilantro
  1. Combine chicken, green bell pepper, tomato, chili powder, ground cumin, chicken broth, red onion, garlic powder, cayenne pepper in a crock pot. Season with salt and pepper, stir and cook on high for about 3 hours. Shred the chicken with a fork, add black beans, olives and corn. Stir all ingredients well, cover and cook for one more hour.
  2. Remove the chicken from the crock pot and put in a large mixing bowl.
  3. Separate 5-6 sheets of phyllo dough and spray with cooking spray. Place about 1/4 cup of the chicken mixture into the center of the dough and shape into an oblong oval. Place several strips of avocado on top of the chicken mixture and fold the dough around the mixture, tucking the sides in as you roll.
  4. Repeat until all the chicken mixture is used. Brush the chimichangas and a cookie sheet with olive oil. Place the chimichangas on the cookie sheet and bake at 350 degrees for 20-25 minutes or until the phyllo dough is crispy and golden brown.

Easy Crock Pot Chicken Machaca

Prep Time:  30 minutes / Cook Time: 6 Hours / Servings:  8
Easy Crock Pot Chicken Machaca

  • 1 lb. boneless, skinless chicken thighs
  • 1 lb. boneless, skinless chicken breast
  • 1 green pepper, seeded and chopped
  • 1 Roma tomato, chopped
  • 6 scallions, chopped
  • 2 tbsp. olive oil
  • 3 cups low-sodium chicken broth
  • 2 tbsp. cumin powder
  • 1 tbsp. garlic powder
  • 1 tbsp. paprika
  • 1 tbsp. chili powder
  • 1tsp. cayenne pepper
  1. Heat the olive oil in a large skillet.  Add the chicken, season with salt and pepper and sear on high heat for 3-5 minutes per side, until browned.  Remove the chicken from the pan and transfer to the crock pot.
  2. Add 1 cup of the chicken broth to the skillet, deglaze the pan with the broth, lower heat to medium, add scallions, peppers and tomatoes and cook for 3-5 minutes, until veggies are soft.  Remove from heat and transfer entire mixture to the crock pot.
  3. Add the rest of the chicken broth and remaining spices to the crock pot.  Cover and cook on low heat for 4 hours.
  4. Shred the chicken with a fork, adjust seasonings to taste, stir and cover.  Cook on low heat for another two hours.
  5. To Serve:  Stir well and spoon chicken onto serving dish with slotted spoon, draining some but not all of the juices before plating.  Serve with warm tortillas, rice, beans and/or salsa.

Grilled London Broil Tacos with Mango Salsa

Prep Time: 10 minutes / Cook Time: 0 minutes / Servings: 8 tacos
  • 1 lb. London Broil steak
  • 8 corn tortillas
  • 2 ripe mangoes, chopped
  • 2 Roma Tomatoes, chopped
  • 2 green onions, chopped
  • 2 tbsp. finely chopped cilantro
  • 1/2 jalapeno pepper, seeded, membrane removed and chopped
  • 1 lime, juiced
  • Grilled London Broil Tacos with Mango Salsa
  • salt and pepper to taste
  1. Season the steak with salt and pepper, and rub with olive oil.  Place on a hot grill and cook on high heat for 7-10 minutes per side, depending on thickness and desired temperature.  Medium rare is about 130 degrees. Thinly slice the meat after allowing it to sit for about 5-10 minutes.
  2. In a mixing bowl, combine the mangoes, tomatoes, green onions, cilantro, jalapeno and lime.  Season with salt and pepper to taste and stir until combined.
  3. Heat the corn tortillas on the grill for about 30 seconds per side.  
  4. Place a few slices of steak into each tortilla, top with the salsa and serve. 

Easy Ground Turkey Meatloaf

Prep Time: 10 minutes / Cook Time: 45 minutes / Servings: 6-8

Easy Ground Turkey Meatloaf
  • 2 lbs. 90/10 ground turkey
  • 1/2 green bell pepper, chopped
  • 4 scallions, chopped
  • 1 large egg
  • 1/4 cup whole oats
  • 1 tbsp. ketchup
  • 1 tbsp. spicy brown mustard
  • 2 tbsp. Worcestershire sauce
  • 2 tbsp. sweet, dark barbeque sauce
  • 2 tsp. garlic powder
  • 1 tsp. each salt and pepper
  • 3/4 cup marinara sauce
  1. Preheat oven to 400 degrees.
  2. Spray a loaf pan with non-stick cooking spray.
  3. In a large mixing bowl, combine all ingredients, except for the marinara sauce.  Mix well with your hands until everything is combined.
  4. Transfer the mixture to the sprayed loaf pan.  Shape the loaf so that it's higher in the center and lower on the sides (like a football).  
  5. Bake in the oven at 400 degrees for about 35-40 minutes.  Remove from heat, pour the marinara sauce evenly over the top and return to the oven for an additional 5 minutes.  Internal temperature of the meatloaf should read 165 degrees.
  6. Remove from the oven and allow to cool for about 5-10 minutes before cutting and serving.

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