1 # boneless, skinless Chicken Breast cut into ½" pieces
1C sliced Onions (about 1 medium)
2 C sliced Red Pepper
2 C slice Green Pepper
2 C sliced Mushrooms
1t Chili Powder
½ t Cumin
¼ t Red Pepper Flakes (or to taste)
½ C mild or medium Salsa (optional)
½ C mashed Avocado
½ C low fat Sour Cream (optional)
2 t Olive Oil
Salt and Pepper to taste

 1.  Heat cast iron skillet or large frying pan.  When hot, add olive oil.  Add sliced onion and stir to coat evenly with oil.  Sauté for 2-3 minutes, stirring frequently.

  2.   Add peppers and stir for a minute or two, the add mushrooms and sauté for another minute or two.

  3.   Add chicken or tofu pieces and stir to mix.  Add spices and allow to simmer on low heat until vegetables are tender and chicken or tofu is cooked through, about 15 minutes.

  4.   Serve w/ salsa, avocado and low fat sour cream if desired.

 Per serving: 297calories; 29g Protein; 19g Carbohydrate; 12.7g Fat (2g Saturated)

 Notes:  Boneless chicken or tempeh could be replaced with ground turkey or ground chicken or lean ground beef or sirloin, eye of round or other lean cut.  If you choose to use a cut of meat with more saturated fat than white meat chicken, reduce fat somewhere else in recipe or meal (i.e. avocado, sour cream or olive oil.  Try using the salsa to sauté instead of the oil)

1 large Spaghetti Squash
1# Ground Sirloin
2 C Sliced Mushrooms
salt and pepper to taste

1. Use a large knife to cut spaghetti squash in half lengthwise. Scoop out seeds. Place halves face down in a baking pan with enough water to just cover bottom.

Cover squash with tin foil. Bake at 375° for 40 minutes or until squash can be easily pierced with fork. While squash bakes, follow steps 3 and 4 below.

2. Remove squash from oven, remove foil being careful of escaping steam. Allow squash to cool 15 minutes, then use fork to remove strands of squash from skin, into a bowl.

3. Place sauce in wide pot and add sliced mushrooms.

Simmer.

4. Blend ground beef with salt and pepper. Form into 18 small meatballs. Place in sauce and simmer uncovered for 15 minutes turning balls once halfway through.

1 ¼ C Tomato Puree
1 C Strong Chicken Stock
1 T Red Wine
1 tsp each: dried Parsley, Oregano and Basil
1/8 tsp each: dried Thyme and Nutmeg
1 ½ tsp minced Garlic
4 tsp Arrowroot

1. Blend all ingredients except arrowroot in a saucepan.

Bring to a boil then simmer for 15 minutes to let the flavors blend.

2. Dissolve arrowroot in a T or 2 of cold water; blend until smooth. Pour in to simmering sauce and stir constantly with a whisk until sauce thickens. Remove from heat