Broiled Flat Iron Steak with Brussels Sprouts and Sweet Potatoes


  • 6 ounces Brussels sprouts, trimmed and halved
  • 6 ounces sweet potato, peeled, halved lengthwise, and sliced into thin half-moons
  • 2 tablespoons olive oil, divided
  • 1 (1-lb.) flat iron steak, trimmed
  • 2 teaspoons chopped fresh thyme, divided
  • 1 teaspoon kosher salt, divided
  • ¾ teaspoon black pepper, divided

Preheat broiler, with oven rack 6 inches from heat. Place Brussels sprouts and potato on a rimmed baking sheet; toss with 1 tablespoon oil, and spread in an even layer. Place a wire rack in pan over vegetables. Rub steak with 1 1/2 teaspoons oil, and place on rack in pan over vegetables. Sprinkle steak with 1 teaspoon thyme, 1/2 teaspoon salt, and half of pepper.

Broil 10 minutes. Turn steak over; drizzle with remaining 1 1/2 teaspoons oil, and sprinkle with remaining thyme, salt, and pepper. Broil about 5 minutes or until desired degree of doneness.

Prep Time
25 min.

4 (serving size: 3 oz. steak and about 1 cup vegetables)

Nutrition Information
Calories 289
Fat 15 g
Sat Fat 4 g
Mono Fat 7.9 g
Poly Fat 0.8 g
Protein 26 g
Carbohydrate 13 g
Fiber 3 g
Cholesterol 39 mg
Iron 1 mg
Sodium 574 mg
Calcium 32 mg
Sugars 3 g
Est. Added Sugars 0 g

Greek Strawberry Cheesecake Bars

Greek Strawberry Cheesecake Bars are a light version of classic cheesecake. Made gluten free with Greek cream cheese & than the original for a healthier dessert!

Prep time Cook time Total time
20 mins 30 mins 50 mins


  • ¾ cup Truvia brown sugar baking blend
  • 2 tsp vanilla extract
  • ½ cup coconut oil
  • ¼ cup unsweetened applesauce
  • ⅛ cup maple syrup
  • 2 large egg whites
  • ¼ tsp salt
  • 1 cup Gluten Free 1 to 1 baking flour
  • 5 ounces Greek cream cheese
  • 2-3 tsp liquid stevia
  • ⅓ cup sugar free strawberry preserves


  1. Preheat oven to 350 F. Prepare a square 8×8 baking dish with parchment paper placing it horizontal & vertical hanging over the sides of the dish for easy removal.
  2. Using a hand mixer, beat the eggs whites together in a large bowl until fluffy peaked. Then add the the brown sugar, vanilla, applesauce, maple syrup and coconut oil to the eggs and beat until combined.
  3. To the batter, fold in the salt and flour. Do not over combine.
  4. Transfer the batter to the prepared baking dish and smooth with a spatula or back of a spoon.
  5. Place in the oven and bake 30 minutes until the edges are brown.
  6. While the crust is baking, add the cream cheese and stevia to a bowl and whisk together very well.
  7. After you remove the crust from the oven, spread the cream cheese evenly over it. It should spread easily as the crust is warm.
  8. Next add the strawberry preserves to the top, placing random dollops of it all over. Then using a toothpick swirl the preserves into the cream cheese.
  9. Place in the freezer to set 3-6 hours, overnight is best.
  10. When you’re ready to eat, simply lift the parchment paper up to remove the bars from the dish and slice into 12 squares.

Makes 12 bars, 236 calories each

Nutrition Information
Serving size: 12
Calories: 236

Cashew Chicken Bake

This Cashew Chicken Bake is a simple, packed with protein, and gluten free.

Prep time Cook time Total time
20 mins 55 mins 1 hour 15 mins


  • ½ cup UNCOOKED brown rice (use Minute Instant Brown Rice for this recipe, no other)***
  • 3 medium sized chicken breasts, cut into inch size pieces
  • 1 cup diced celery
  • 1 red bell pepper, chopped into bite size pieces
  • 1 green bell pepper, chopped into bite size pieces
  • 1 can sliced water chestnuts, rinsed & drained
  • ⅔ cup water
  • 2 tbsp gluten free soy sauce
  • 1 tbsp rice vinegar
  • 1 tbsp minced garlic
  • ½ tbsp minced ginger
  • ½ tsp cumin
  • ¼ tsp salt
  • ½ tsp pepper
  • 1 cup cashews
  • green onions for garnish


  1. Preheat oven to 375 F and spray a casserole dish** with nonstick cooking spray.
  2. Place brown rice on the bottom of the casserole dish then layer celery and bell pepper. Place chicken on top of veggies. RICE GOES IN THE CASSEROLE DISH UNCOOKED WITH CHICKEN & VEGGIES!*
  3. In a separate bowl, mix seasonings with soy sauce, rice vinegar, garlic & ginger then add mixture to casserole. Layer water chestnuts on top.
  4. Bake 45 minutes at 375 F uncovered.
  5. Remove from oven, add cashews & bake another 10 minutes.
  6. Add green onions for garnish & serve!

*Brown rice is used in the recipe and the RICE GOES IN THE CASSEROLE per the directions.
**VERY IMPORTANT! You need to ensure the baking dish you use is full when you bake. If there is open space in the dish, then the rice will not bake. A smaller baking dish is recommended.
***Use Minute Instant Brown Rice only for the recipe to ensure it cooks.

Nutritional Information
Serving size: 1
Calories: 277
Fat: 12.8g
Saturated fat: 2.8g
Unsaturated fat: 10g
Carbohydrates: 24.3g
Sugar: 3.3g
Fiber: 2.6g
Protein: 18.8g
Cholesterol: 36 mg

Lemony Chicken Saltimbocca



  • 4 (4-ounce) chicken cutlets
  • ⅛ teaspoon salt
  • 12 fresh sage leaves
  • 2 ounces very thinly sliced prosciutto, cut into 8 thin strips
  • 4 teaspoons extra-virgin olive oil, divided
  • ⅓ cup fat-free, lower-sodium chicken broth
  • ¼ cup fresh lemon juice
  • ½ teaspoon cornstarch
  • 4 lemon wedges (optional)


  1. Sprinkle the chicken evenly with salt. Place 3 sage leaves on each cutlet; wrap 2 prosciutto slices around each cutlet, securing sage leaves in place.
  2. Heat a large skillet over medium heat. Add 1 tablespoon oil to pan, and swirl to coat. Add chicken to pan; cook for 2 minutes on each side or until done. Remove chicken from pan; keep warm.
  3. Combine broth, lemon juice, and cornstarch in a small bowl; stir with a whisk until smooth. Add cornstarch mixture and the remaining 1 teaspoon olive oil to pan; bring to a boil, stirring constantly. Cook for 1 minute or until slightly thickened, stirring constantly with a whisk. Spoon sauce over chicken. Serve with lemon wedges, if desired.

Nutritional Value

Calories 202
Fat 7.5 g
Satfat 1.5 g
Monofat 4.3 g
Polyfat 0.9 g
Protein 30.5
Carbohydrate 2.3 g
Fiber 0.2 g
Cholesterol 77 mg
Iron 1.1 mg
Sodium 560 mg
Calcium 18mg

Dutch Oven Sweet Potato and Black Bean Chili



  • 1 tablespoon plus 2 teaspoons extra-virgin olive oil
  • 1 medium-large sweet potato, peeled and diced
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 2 tablespoons chili powder
  • 4 teaspoons ground cumin
  • ½ teaspoon ground chipotle chile
  • ¼ teaspoon salt
  • 2½ cups water
  • 2 15-ounce cans black beans, rinsed
  • 1 14-ounce can diced tomatoes
  • 4 teaspoons lime juice
  • ½ cup chopped fresh cilantro


Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.

Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.