Category Archives: Recipes

Cauliflower Fried Rice


1/2 tbsp olive oil

1/3 cup diced onions

1 tsp diced garlic

1 cup diced carrots

1 cup diced green beans

4 cups riced cauliflower (steamed)

8 oz diced chicken

4 tbsp low sodium soy sauce

2 large eggs (scrambled)



In a small frying pan heat olive oil over medium heat.  Add diced onion and cook until translucent.  Add garlic, carrots and green beans plus 1 tbsp water and cover.  Cook until carrots and beans are tender.

Spray large frying pan with cooking spray and cook diced chicken until no longer pink.  Add cooked veggies, cauliflower, eggs and soy sauce.  Mix thoroughly to combine then cover and turn heat to low.  Cook an additional 5 minutes and serve.

Makes 2 servings.

Nutrition Information:

Calories 313; Fat 10.4; Carbs 26.3; Protein 33.4


Add a Little Spice – Chicken Tortilla Soup

My tastes have changed significantly over the past few years. When I was married I was a very picky eater. I didn’t like my food to touch on the plate and preferred my food bland.

Today I eat almost everything and prefer everything mixed together. I have done a complete 180. I eat a lot of beans (black and red but others as well) and really enjoy a little spice. For this recipe I add a little tang to the spice with a healthy squeeze of fresh lime juice. I’ve also added fresh avocado right before eating which balances the spice of the soup very well.

I made this yesterday and it’s one of my new favorite things to eat! If you try it let me know how it turns out!

1 tsp minced garlic
1 medium diced onion
1 tbs olive oil
1 can Rotel Chili Fixins
8 cups chicken broth
3 oz dry white wine (optional)
1 large boneless skinless chicken breast
1 cup cooked black beans
1 cup frozen corn

In small saucepan heat oil. Saute garlic and onion until brown.

In large pot combine all ingredients (including garlic and onion). Bring to a boil. Boil 15 minutes. Remove chicken breast and shred with 2 forks. Return chicken to soup and simmer covered for 45 minutes.

Serves 4
Calories 259
Fat 3.3
Protein 13.8

Photo by Brooke Lark on Unsplash

Salted Butterscotch Pretzel Cookies

This is one of my favorite dessert recipes and although I don’t eat a lot of sweets these days I have to make them any time I have an excuse! They’re great for a cookie swap during the holidays.

Basically they’re chocolate chip cookies with a twist! Let me know if you make them and how they come out!

2 ½ cups all-purpose flour
1 ½ teaspoons baking soda
½ teaspoon salt
1 cup butter, softened
¾ cup granulated sugar
¾ cup packed brown sugar
1 box (4-serving size) butterscotch instant pudding and pie filling mix (calories below are based on sugar free version)
2 eggs
1 teaspoon vanilla
2 cups mini pretzel twists, coarsely crushed
1 cup semisweet chocolate chips
½ cup milk chocolate toffee bits
1 teaspoon coarse sea salt

1. Heat oven to 350°F.
2. In medium bowl mix flour, baking soda and salt then set aside.
3. In large bowl beat together butter, sugar and brown sugar. Beat in dry pudding mix. Beat in eggs, one at a time, just until smooth. Stir in vanilla. Slowly add in flour mixture iuntil well blended. Stir in crushed pretzels, chocolate chips and toffee bits until blended.
4. Drop dough by rounded tablespoonfuls about 2 inches apart onto ungreased cookie sheet. Sprinkle each cookie lightly with coarse salt.
5. Bake 9 to 11 minutes.

Calories 190; Fat 8.6; Protein 1.8

Photo by Wendy Rueter on Unsplash

Cauliflower Hash Browns

This is one of the easiest cauliflower dishes I make.  I use just 4 ingredients:

1 cup precooked riced cauliflower, cooled

1 egg

1/4 cup shredded cheddar cheese (I use 2%)

1 tablespoon extra virgin olive oil

I buy the frozen steam in bag riced cauliflower to save time.  The cauliflower must be cooked prior to creating the hash browns and it will need to be cool enough to work with.

Tightly squeeze all water from the cauliflower.  There are many ways to do this.  You can wrap it in cheese cloth and squeeze.  You can wrap it in paper towels (you’ll probably need to repeat this a few times to get most of the water out).  I tend to just use my hands.  The more water you squeeze out of the cauliflower the better the consistency of the hash browns.  This is the hardest part of this recipe and honestly in a rush I’ve skipped it all together and it tasted just fine.

In a separate dish whisk one egg until it’s well blended.  Then add in the cauliflower and cheese.  You can add salt, pepper and any other seasonings you like.

Add 1 tablespoon of olive oil to a small frying pan and preheat the pan over medium heat.

Using your hands form the cauliflower mixture into a patty and place in the hot oil.  Cook until both sides are light brown.

Helpful hint: I prefer my patty to be very thin, but that can make it hard to flip.  Instead I make a thick patty, let it cook on one side, then after I’ve flipped it to the second side flatten it until it’s thin.  Then before removing the patty I’ll flip it over one more time to fully cook the first side.

Photo provided by Objects and the Distance Between Them. I’m so glad you tried this. Thanks for the picture!


I used to hate cauliflower.  I still don’t like the taste of cauliflower on its own, but I’ve discovered that due to its mild nature it is good in a lot of dishes.  It’s very low in calories and full of nutrients that will make you feel good.  It’s also high in fiber which will help keep you feeling full!

If you “rice” the cauliflower (chop it up into bits the size of rice) it can be used either as a substitute or supplement to the higher calorie food.

When I first started making cauliflower dishes I would buy the whole head of cauliflower, cut it painstakingly into florets then put the florets in my Ninja and chop it up.  It was a tedious process but worked.  It’s now very common to find riced cauliflower in the freezer or produce section of the grocery store.  I am more than willing to sacrifice control over the size of the pieces to save all the cutting.

I usually buy it frozen and steam it right in the bag.  I’ll post some recipes to get you going!

Two Ingredient Banana Pancakes

My favorite breakfast at the moment are pancakes that I make with just 2 ingredients:

1 banana
1 egg

I will also add about 1 tsp vanilla extract if I think of it. I will often heat about 1/3 cup frozen mixed berries in the microwave that I mash to put on top. But even if you have nothing but a banana and an egg it makes for a simple delicious breakfast.

Simply mash 1 medium banana, then using a fork beat in 1 egg (I also use the Ninja to do this if I don’t want to do it by hand). Add mixture to a small preheated pan over medium heat. It can be difficult to flip but it’s possible. As the batter hardens I push the edges toward the center making the pancake thicker and smaller. When the top of the pancake is more cake than batter I flip it. I find this works almost every time. I also have the Perfect Pancake Pan (link below) which makes flipping a lot easier since all you need to do is flip the pan, not the pancake.

Either way, this breakfast will run about 200-250 calories and I find it will satisfy me for hours.