• 4 TBS coconut oil
• 1½ sweet onion (diced)
• 6 garlic gloves (minced)
• 1½ TSP freshly ginger (grated)
• 3 TBS red curry paste
• 4½ C low-sodium vegetable stock
• 6 C uncooked butternut squash, (cut into 1-inch cubes)
• 21 OZ canned coconut milk
• 3 TBS lime juice
• ½ TSP salt
• ½ TSP pepper
• ½ C torn fresh cilantro for serving
• ½ C chopped roasted peanuts for serving

1. Heat a large pot over medium-low heat and add coconut oil. Once it’s melted, add in the onions and the garlic with a pinch of salt and stir. Cook until the onions are soft and translucent, about 5 minutes.
2. Add in the ginger and curry paste and stir until it is incorporated. Cook the curry and onion mixture for 5 minutes, stirring occasionally.
3. Pour in the stock and add the squash cubes. Cover the pot and increase the heat to medium. Cook until the squash is soft, about 20 minutes.
4. Once the squash is soft, turn off the heat and very carefully pour the entire mixture into a blender. Blend until the soup is smooth and pureed.
5. Pour it back into the pot and turn the heat on to medium low. Add in the coconut milk, lime juice, salt and pepper, and stir. Cover and cook the soup for 10 minutes until it’s completely warm.
6. Taste and season additionally if desired.
7. Serve the soup with a garnish of torn cilantro and crushed peanuts.

Yields 6 servings.

https://www.howsweeteats.com/2013/09/thai-curry-butternut-squash-soup/

• 1 LB (~3) MED russet potatoes
• 1½ TBS Extra virgin olive oil
• 4 cloves Garlic (minced)
• ¼ TSP dried thyme
• ¼ TSP dried oregano
• ⅛ TSP dried rosemary
• ¼ TSP Old Bay seasoning
• 2 TBS Parmesan cheese (grated)

Oven: 425°

1. Wash and cut potatoes into desired shape and size.
2. Place on a cookie sheet that has been lined with foil and lightly greased.
3. Mix all of the spices and the Parmesan cheese in a small bowl.
4. Place all of the potatoes into a gallon size freezer bag, add olive oil and the parmesan cheese/spice mixture to the bag.
5. Seal the bag and shake until the potatoes are evenly coated.
6. Once thoroughly coated dump onto the prepared cookie sheet and spread in a single layer.
7. Bake 18-23 minutes or until tender and lightly golden brown.

Yields 4 servings.

https://www.bigoven.com/recipe/oven-baked-parmesan-seasoned-fries/492234

• 4 bone in chicken thighs (can also use boneless chicken thighs or breasts)
• 1 TBS olive oil
• 2 TSP Italian seasoning
• Salt and pepper

Creamy Bacon Mushroom Thyme Sauce:

• 1 TBS olive oil
• 8 OZ white mushrooms (sliced)
• 6 slices bacon (cooked and crumbled)
• 1 C heavy cream
• ½ TSP salt
• ¼ TSP pepper
• 4 cloves garlic (minced)
• 1 TBS fresh thyme (stems removed)

Oven: 350°

1. Season chicken with Italian seasoning, salt and pepper.
2. Heat a large skillet to medium-high heat. Add the chicken.
3. Pan Sear each side of the chicken for 1-2 minutes until brown and place skillet in oven. Bake for 20 minutes or until chicken is cooked throughout; remove chicken and set aside.
4. Add olive oil to the skillet and sauté the mushrooms until soft. Add the bacon, heavy cream, salt, pepper, garlic and thyme. Bring to a simmer until the sauce starts to thicken.
5. Add the chicken back to the skillet and heat for another minute. Serve immediately.

Yields 4 servings.

Calories: 741kcal, Carbohydrates: 6g, Protein: 31g, Fat: 66g, Saturated Fat: 26g, Cholesterol: 245mg, Sodium: 647mg, Potassium: 619mg, Fiber: 1g, Sugar: 1g

https://therecipecritic.com/creamy-bacon-mushroom-thyme-chicken

• 18 OZ pork tenderloin
• 1 TSP kosher salt
• Black pepper
• 1 TSP olive oil
• 5 cloves garlic (minced)
• 28 OZ canned crushed tomatoes
• 7 OZ jarred roasted red peppers (drained)
• 2 sprigs fresh thyme
• 2 bay leaves
• 1 TBS chopped fresh parsley, divided

Instant Pot:

1. Season pork with salt and pepper.
2. Press saute button to warm, add oil and pork and brown about 2 minutes on each side; remove and set aside.
3. Add garlic and saute until golden brown, 1 to 1½ minutes.
4. Add the pork and the remaining ingredients, reserving half of the parsley.
5. Cook high pressure 45 minutes. Natural release.
6. Remove bay leaves, shred the pork with 2 forks and top with remaining parsley.
7. Serve over your favorite pasta.

Slow Cooker:

1. Season pork with salt and pepper.
2. Heat a medium skillet over medium-high heat, add oil and pork and brown about 2 minutes on each side; remove and set aside.
3. Add garlic and saute until golden brown, 1 to 1½ minutes.
4. Transfer garlic to the slow cooker with the pork and the remaining ingredients, reserving half of the parsley.
5. Cook 8 hours low. Remove bay leaves, shred the pork with 2 forks and top with remaining parsley.
6. Serve over your favorite pasta.

Stove-Top:

1. Season pork with salt and pepper.
2. Heat a large pot or Dutch oven over medium-high heat, add oil and pork and brown about 2 minutes on each side; remove and set aside.
3. Add garlic and saute until golden brown, 1 to 1½ minutes.
4. Add the pork and the remaining ingredients, reserving half of the parsley.
5. Bring to a boil, reduce to a simmer and cook covered on low until the pork is tender and shreds easily, about 2 hours.
6. Remove bay leaves, shred the pork with 2 forks and top with remaining parsley.
7. Serve over your favorite pasta.

Yields 10 servings.

Serving: ½ cup sauce, Calories: 93 kcal, Carbohydrates: 6.5 g, Protein: 11 g, Fat: 1.5 g, Cholesterol: 33 mg, Sodium: 347 mg, Sugar: 3 g

https://www.skinnytaste.com/italian-pulled-pork-ragu-instant-pot-slow-cooker-stove

• ½ TBS olive oil
• ½ TSP roasted cumin
• 1½ TSP garam masala
• 2 TSP curry powder
• ½ onion (minced)
• 6 cloves garlic (minced)
• 1 large tomato (chopped)
• 2 TBS fresh cilantro (chopped)
• ½ C light coconut milk
• ⅔ C water
• 8 OZ (1 LG potato) (peeled and diced small)
• 6 skinless chicken thighs
• kosher salt to taste

1. Heat oil in a large deep skillet, over medium heat.
2. Add onion and garlic and sauté 1 minute. Add cumin, masala and curry powder and mix well, cooking 1 minute.
3. Place chicken in the pan and season with 1 teaspoon salt.
4. Add tomatoes, cilantro, coconut milk and water.
5. Stir all ingredients and cover pan, simmer on medium-low until chicken is cooked through, about 30 minutes.
6. Add potatoes, 1/2 teaspoon salt and simmer, covered an additional 10 minutes, or until the potatoes are tender.
7. Pressure Cooker Directions: Reduce water to 1/2 cup and cook the chicken after step 4 on high pressure for 15 minutes, quick release then add potatoes, high pressure 5 minutes. Let it release naturally.

Yields 6 servings.

Serving: 1 thigh with sauce and potato, Calories: 213 kcal, Carbohydrates: 12 g, Protein: 24 g, Fat: 7 g, Saturated Fat: 1.5 g, Cholesterol: 108 mg, Sodium: 392.5 mg, Fiber: 1.5 g, Sugar: 0.5 g

https://www.skinnytaste.com/chicken-curry-with-coconut-milk-43-pts

• 2 to 2 ½ LB boneless pork loin or chops (trimmed of fat)
• 2 TBS olive oil
• ¾ C chicken broth
• ½ TBS paprika
• ½ TBS garlic powder
• 2¼ TSP dried sage
• ¼ TSP dried rosemary
• ¼ TSP dried marjoram
• ¼ TSP dried thyme
• 1 TSP oregano
• 1 TSP basil
• 1 – 2 C cooked couscous (prepared according to package directions)

1. In a liquid measuring cup combine the oil, broth and spices. Cut small slits with a paring knife into the pork roast (or pork chops).
2. Place the pork in a 4-quart slow cooker and pour the broth/spice mixture over the top of the pork.
3. Cover the slow cooker and cook on low for 7-8 hours until the pork is tender.
4. Remove the pork from the slow cooker and shred into pieces. Return the shredded pork to the slow cooker and toss with the juices/liquid. Serve the meat/juices over couscous.

Yields 6 servings.

Calories: 513kcal, Carbohydrates: 46g, Protein: 50g, Fat: 13g, Saturated Fat: 3g, Cholesterol: 119mg, Sodium: 207mg, Fiber: 3g, Sugar: 1g

https://www.melskitchencafe.com/mediterranean-pork-with-couscous-slow-cooker/

• Olive oil spray
• 1 LG (½ LB) sweet potato
• 1 LG (¼ LB) carrot (peeled)
• 1 LG egg (lightly beaten)
• ½ C + 2 TBS panko breadcrumbs
• ¼ C grated mozzarella cheese
• 1 TSP kosher salt
• Freshly ground black pepper
• 1 TSP onion powder
• 1 TSP garlic powder
• ¼ TSP smoked paprika

Oven: 375°

1. Lightly spray a sheet pan with olive oil. Set aside.
2. Cut sweet potato and carrot into 3 or 4 large chunks. Place them in a food processor fitted with a metal blade and process until finely chopped into rice-size pieces.
3. Heat a large skillet over medium heat, spray the pan with oil and add the chopped vegetables. Cook, stirring for 5 minutes, until softened. Transfer to a large bowl with the egg, panko, mozzarella, onion powder, garlic powder, smoked paprika, salt and pepper and stir with a spatula to ensure it is evenly combined.
4. With your hands, gently form sweet potato-carrot mixture into small rectangular pieces, pressing and rolling them firmly together, ~1 TBS each. Evenly space them on prepared sheet pan, spray with olive oil and bake for 10 minutes. Remove from oven, using your hands or small spatula, flip each over, put them back in the oven and bake for 10-12 more minutes, or until brown and crisp.

Yields 30 tots – 6 servings.

Serving: 5 tots, Calories: 98 kcal, Carbohydrates: 16 g, Protein: 4 g, Fat: 2 g, Cholesterol: 33.5 mg, Sodium: 255 mg, Fiber: 2 g, Sugar: 1.5 g

https://www.skinnytaste.com/sweet-potato-and-carrot-tots

• 12 ounces (~2 C) uncooked or frozen broccoli
• 1 LG egg
• ¼ C onion (diced)
• ⅓ C cheddar cheese
• ⅓ C panko breadcrumbs
• ⅓ C italian breadcrumbs
• 2 TBS parsley
• ½ TSP salt
• ½ TSP pepper

Oven: 400°

1. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
2. Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
3. Chop broccoli finely and mix throughly with the egg, onions, cheddar, breadcrumbs and seasoning. Scoop ~1½ tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Place on your prepared baking sheet.
4. Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy hot.

Yields 4 servings.

Serving: 5 tots, Calories: 130kcal, Carbohydrates: 15g, Protein: 5g, Fat: 5g, Saturated Fat: 5g, Cholesterol: 50mg, Sodium: 550mg, Potassium: 215mg, Fiber: 5g, Sugar: 5g

https://gimmedelicious.com/healthy-baked-broccoli-tots/

• 4 TSP olive oil, divided
• 1 C onions (minced)
• 1 LB 93% lean ground beef
• 1 LB 93% lean ground turkey
• ⅔ C seasoned breadcrumbs
• 2 LG egg (beaten)
• 4 TBS tomato paste, divided
• Kosher salt
• Pinch black pepper
• 2 TBS all-purpose flour
• 2 TSP red wine vinegar
• 4 TSP Worcestershire sauce, to taste
• ½ TSP mustard powder
• 5 OZ mushrooms (sliced)
• 2½ C reduced sodium beef broth
• Chopped parsley for garnish (optional)

1. Finely chop 2 OZ of the mushrooms into small pieces and set aside. Heat the Instant Pot on saute (or a large nonstick pot on medium-high) and add 2 TSP oil and onions and cook until golden brown, about 4 to 5 minutes. Divide onions in two.
2. In a large bowl, combine half of the sautéed onions with the ground beef, ground turkey, chopped mushroom, bread crumbs, egg, 2 TBS tomato paste, ½ C of the beef broth, 1½ TSP salt and black pepper.
3. In a small bowl, blend flour and 2 C broth until smooth. Mix in remaining onions, remaining 2 TBS tomato paste, vinegar, Worcestershire sauce and mustard powder.
4. Gently shape into 40 small meatballs.

Stove-Top Method:

1. Heat a large deep skillet over medium heat, add the remaining 2 TSP oil and brown the meatballs, in batches as needed, about 2 minutes until no longer sticks (if it sticks, it’s not ready to turn yet), turn and brown an additional 2 minutes.
2. Add the remaining mushrooms, ¼ TSP salt and black pepper and pour the sauce over the meatballs, cover and cook low heat for 25 minutes.
3. Garnish with parsley and serve.

Slow Cooker Method:

1. Saute meatballs in a skillet with the remaining 2 TSP of oil, then transfer to slow cooker with the remaining mushrooms, ¼ TSP salt and pepper and pour sauce over.
2. Cover and cook low 6 to 8 hours, until tender.
3. Garnish with parsley and serve.

Instant Pot Method:

1. Heat the Instant Pot on saute, add remaining 2 TSP of oil and brown the meatballs (in batches so you don’t overcrowd the pot) about 2 minutes until no longer sticks (if it doesn’t turn, it’s not ready yet), turn and brown an additional 2 minutes.
2. Add the remaining mushrooms, ¼ teaspoon salt and black pepper and pour the sauce over the meatballs, cover and cook on high pressure 10 minutes.
3. Quick or natural release.
4. Garnish with parsley and serve.
5. NOTE: some people have issues with the meatballs sticking to the instant pot when browning. If this is an issue, you can brown in a skillet.

Yields 8 servings.

Serving: 5 meatballs, Calories: 271 kcal, Carbohydrates: 12 g, Protein: 28 g, Fat: 12 g, Saturated Fat: 6 g, Cholesterol: 124 mg, Sodium: 741 mg, Fiber: 2 g, Sugar: 3 g

https://www.skinnytaste.com/salisbury-steak-meatballs-instant-pot-stove-top-slow-cooker

For the Chicken and White Bean Filling:

• 1 TSP olive oil
• ¼ C onion (minced)
• 2 cloves garlic (minced)
• 1 MED bell pepper (minced)
• 15½ OZ canned navy or cannellini beans
• 8 OZ cooked shredded chicken breast
• ¼ C water
• 1 cube chicken bullion
• 1 TSP ground cumin

For the Green Chile Enchilada Sauce:

• 1 TSP butter
• ½ C onion (chopped)
• 2 TBS flour
• 1 C reduced sodium chicken broth
• 1 MED bell pepper (chopped)
• kosher salt
• ½ C light sour cream
• ¾ C reduced fat Mexican cheese
• 8 8-inch flour tortillas
• Chopped fresh cilantro or scallions (or both)

Oven: 375°

For the Filling:

1. In a medium pan, heat olive oil on low. Add onions, garlic and saute until soft, about 2-3 minutes.
2. Add bell pepper, beans, water, bullion, and cumin. Mix well and cover. Simmer on low 15 minutes.
3. Remove cover, add chicken and cook an additional 5 minutes, or until it thickens and liquid boils down. Set aside.

For the Creamy Salsa Verde Sauce:

1. In a large nonstick pan, melt the butter over medium heat. Add onion and bell pepper and cook, stirring occasionally, until the onion softens and starts to turn translucent, about 3-4 minutes.
2. Add flour and stir well. Cook for 1 minute, stirring constantly. Slowly whisk in the chicken broth. Whisk until the sauce becomes smooth.
3. Cook over medium heat until the sauce boils and thickens, about 4-5 minutes. Add salt to taste.
4. Cook another minute then remove from the heat. Stir in the sour cream.

To Assemble:

1. Spread about 1/4 cup of the enchilada sauce on the bottom of a 9×13″ baking dish. Fill each tortilla with 1/3 cup of the chicken/white bean filling.
2. Roll the tortillas and place seam side down in the prepared baking dish. Continue filling remainder of the tortillas.
3. Pour the enchilada sauce over the top of the enchiladas. Top with cheese.
4. Cover with aluminum and bake 20-30 minutes, until the enchiladas are hot and the cheese is melted. Remove from oven and top with fresh cilantro or scallions.

Serving: 1 enchilada, Calories: 231 kcal, Carbohydrates: 24 g, Protein: 20 g, Fat: 8 g, Cholesterol: 30 mg, Sodium: 840 mg, Fiber: 9 g, Sugar: 2 g

Yields 8 servings.

https://www.skinnytaste.com/chicken-and-white-bean-enchiladas-with