Category Archives: Eat Smart

Chicken Bacon Ranch Skillet with Roasted Brussels Sprouts


  • 4 slices bacon
  • 1.5 lbs chicken tenders
  • 1 lb brussels sprouts
  • 1 Tbsp olive oil
  • 1 tsp minced garlic
  • 1/2 packet ranch seasoning


  1. Preheat the oven to 375
  2. In a medium-sized bowl, toss the sprouts with 1 Tbsp olive oil, garlic and a small pinch of salt.  Spread them evenly on a large prepared baking sheet.
  3. When preheated, put brussels in the oven and roast for 25 minutes, until crispy
  4. while brussels are roasting, put the chicken dry and cut into bite-sized pieces. Set aside
  5. Heat a large a cast iron skillet over medium heat.  Once hot, cook the bacon for about 3 minutes per side until slightly crispy.
  6. When the bacon is cooked through, remove it from the pan and place on a paper towel
  7. With the cast iron still hot, add your chicken in single layer.  Do not move it for about 5 minutes so the bottoms brown. Then flip over the chicken and cook for another 4-5 minutes.
  8. Turn the heat down on the cast iron to medium low and add the brussels and bacon, along with garlic and ranch seasoning.
  9. Stir lightly with a wooden spoon to the seasoning spreads evenly.  Warm the flavors together for about 5 minutes.

Macaroni and Cheese With Broccoli

Nicole was out with a friend the other night, but before that she said she had a craving for some mac and cheese.  I found this gem on the Beachbody Blog, and modified it a little bit.  The boys loved it! Nicole needed a little extra pepper though!

  • 4 oz. dry whole wheat elbow macaroni (or pasta)
  • 4 tsp. organic grass-fed butter (or organic coconut oil)
  • 2 Tbsp. unbleached whole wheat flour
  •  cups unsweetened almond milk
  •  cups freshly grated extra-sharp cheddar cheese
  • 3 cups cooked chopped chicken breast, boneless, skinless
  • 6 cups chopped broccoli florets, steamed
  • 1 tsp. sea salt (or Himalayan salt)
  • ½ tsp. ground black pepper
  1. Cook macaroni according to package directions. (Do not use salt or oil if suggested in directions.) Set aside.

  2. Melt butter in large saucepan over medium heat.

  3. Add flour; cook, whisking constantly, for 1 minute, or until brown (don’t let it burn).

  4. Slowly whisk in almond milk; cook, whisking constantly, for 1 to 2 minutes, or until mixture thickens and there are no lumps.

  5. Reduce heat to low. Add cheese; cook, whisking constantly, for 2 to 3 minutes, or until melted.

  6. Add macaroni, chicken, broccoli, salt, and pepper; cook, stirring constantly, for 1 minute, or until heated through.

  7. Serve immediately.

Grilled shrimp on fried cauliflower rice


  • 2 packages of frozen Riced Cauliflower
  • 4 eggs (scrambled)
  • 1 bag of frozen pea and carrot mix
  • Fresh mushrooms
  • Green onion
  • 2 packages of fried rice seasoning
  • Soy sauce
  • Ginger
  • Shrimp (8 for each plate) sautéed with soy, cumin and garlic


  1.  Sauté all veggies together and add seasonings once cooked. Meanwhile, scramble eggs in separate pan and add.
  2.  Sauté or grill shrimp with soy, garlic and cumin. Ta-Da!

I don’t like leftover shrimp, so I cooked the exact amount for two of us (one red container = about 8 shrimp).  Today we are having leftovers with “Kickin Chicken”!

Spaghetti Squash With Chicken, Bacon, Spinach, and Goat Cheese


  • 1 medium spaghetti squash
  • 4 grilled chicken tenders
  • 1 tablespoon olive oil
  • Kosher salt and freshly ground pepper
  • 6 slices bacon, cut into 1-inch pieces
  • 1 tablespoon red wine vinegar
  • 1 tablespoon maple syrup
  • 1 5-ounce bag baby spinach
  • 2 ounces soft goat cheese, crumbled


  1. Preheat the oven to 400°F and line a large rimmed baking sheet with parchment paper.
  2. Cut about half an inch off of the top and bottom of the spaghetti squash, and discard those pieces. Cut the squash crosswise into rings about 1 inch thick, and run your knife around the inside of the rings to cut the seeds out. Drizzle the olive oil over the baking sheet, then spread the squash rings over it, moving them around a little so that the undersides are evenly coated with a little bit of oil. Season with salt and pepper, then flip the rings over and season again.
  3. Roast in the preheated oven until the squash is tender, about 30 minutes. When the squash is done, set it aside on the counter while you cook the bacon and spinach. It’ll be easier to handle if you let it cool for 10 minutes before taking it apart.
  4. Heat a large skillet over medium heat, cube and cook the chicken tenders, then add the bacon slices. Cook over medium heat, stirring often, just until the very edges of the bacon start to brown slightly, about 2 minutes. Turn the heat down to low and continue to cook until the bacon is crispy and the fat has rendered out, about 5 more minutes.
  5. When the bacon is done, turn the heat up to medium and add the red wine vinegar while stirring and scraping the bottom of the skillet. This will deglaze your pan, so that all of the caramelized bits of bacon end up in your food and not stuck to the bottom of your pan. After about 20 seconds, turn the heat back down to low and add the maple syrup. Stir everything together just to combine, then add the spinach, one handful at a time, stirring after every addition so that the spinach wilts and there’s room in your skillet for more. When all of the spinach is wilted, turn the burner off under the skillet and let everything sit in there while you finish the squash.
  6. Peel the skin away from the squash, then use a fork or your hands to pull the strands apart, adding them to the skillet as you go. When all of the squash is in the skillet, add the goat cheese and toss everything together just to combine.
  7. Divide between two plates and serve immediately.

Modified from

Cauliflower Parmesan


Prep Time: 15 minutes

Total Time: 1 Hour


  • 1 large head cauliflower, stem trimmed and cut vertically into 1″ planks
  • 3 tbsp.  extra-virgin olive oil
  • Kosher salt
  • Freshly ground black pepper
  • 1/4 c. freshly grated Parmesan, divided
  • 1 shredded mozzarella cheese
  • 1/4 c. basil leaves, torn if large
  • Crushed red pepper flakes


  1. Preheat oven to 425°. Arrange cauliflower in a single layer on a rimmed baking sheet and brush both sides with oil. Season with salt and pepper.
  2. Roast, flipping once, until cauliflower is tender and golden, about 35 minutes. Remove from oven and top each cauliflower steak with marinara sauce. Sprinkle with mozzarella and half of Parmesan.
  3. Switch oven to broil and broil cauliflower until cheese is bubbly and golden in spots, about 3 minutes. Serve with remaining Parmesan, basil leaves, and red pepper flakes.