Courtney the RDN

Creamy white chicken chili prep: 10 minutes cook: 40 min serves: 4 normal sized portions, more bariatric portions Ingredients:  1 large chicken breast, cut into 1/2 inch cubes 1 small onion chopped 1 and 1/2 teaspoons garlic powder (or three fresh garlic cloves minced) 1 tablespoon extra virgin olive oil 1 can great northern beans, rinsed and drained 1 cup chicken broth 1 can (4 oz) chopped green chilies 1 teaspoon salt 1/2 teaspoon ground cumin 1.2 teaspoon dried oregano 1/2 teaspoon pepper 1/4 teaspoon cayenne pepper 1/4 cup heavy whipping cream shredded cheddar cheese to top chili sliced seeded jalapeño pepper to top chili                                                                              Directions:   1. In...

Beefy Burrito Bowls (Great for pre-paring lunches) There is never a bad time for a burrito bowl, all the flavor with out all the carbs. This bowl is packed with protein and veggies! Try this as a dinner dish or meal prep your way into the next week! Serves 4 Ingredients:  1 pound ground turkey 1 Tablespoon low-sodium taco seasoning 2 cup cooked brown rice (or cauliflower rice) 1/2 cup canned black beans, drained and rinsed 1/2 cup chopped tomatoes 1/2 cup frozen corn kernels, defrosted 1/4 cup shredded low-fat cheddar cheese 1 avocado, peeled, pitted, and cut into cubes 1/2 cup salsa Optional toppings: olive, radishes, guacamole, pico de gallo, chopped cilantro, chopped lettuce.  Directions:  Heat a large nonstick skillet over medium heat until hot. Add ground turkey and taco seasoning; cook 8-10 minutes, breaking turkey until crumbled and stirring occasionally until meat is no longer pink. Divide rice evenly among 4 lunch bowl, to...

Need to sneak some veggie into your life?  Here are two great veggie-full recipes! Have fun with these dishes and feel free to sub for your favorite vegetables!  Turkey and Carrot Meatballs with Zucchini Noodles: Serves 4-6 Ingredients:   1 pound lean ground turkey 1 medium carrot, peeled and shredded (about 3/4 cup) 1 large egg, beaten 1/2 cup quick-cooking oats 1/2 cup grated Parmesan cheese 1/2 cup chopped basil or 1 Tablespoon dried basil 1/2 tsp garlic powder 1/2 tsp kosher salt 1/8 tsp pepper 1 26 oz jar pasta sauce 4 medium zucchini, washed, ends trimmed 2 tsp extra virgin olive oil Directions:   Preheat oven the 400 degrees F. Lightly oil or coat a large rimmed baking sheet with nonstick cooking spray and set aside.  Place ground turkey, carrot, egg, oats, Parmesan cheese, basil, garlic powder, salt, and pepper in a large bowl and mix until just combined.  Shape the meat mixture into 24 1 and 1/2 ...