Ground Chicken Tomato Sauce

Ground Chicken Tomato Sauce

1 container lean ground chicken
2 cans diced tomatoes
1 yellow pepper, chopped
1 green pepper, chopped
1 red onion, chopped
1 1/2 cups chopped mushrooms
3 garlic cloves, crushed
1/4 tsp garlic salt
1/2 tsp onion powder
1/2 tsp parsley
1/2 tsp basil
1/2 tsp italian seasoning
1/2 tbsp red wine vinegar
2 bay leaves
2 1/2 tsp nutritional yeast

1. In a large skillet on medium-high heat, add 1 tbsp olive oil and cook the ground chicken.
2. In a separate skillet on medium-high heat, add 1 tbsp olive oil and saute the chopped vegetables (peppers, onion, mushrooms).
3. When the chicken is cooked thoroughly (no pink throughout), add the vegetables into the large skillet and the canned diced tomatoes.
4. Cook on low-medium heat, add in spices/the rest of the ingredients, allow to simmer on low for at least 20 minutes.
5. Enjoy topped on spaghetti squash.

Health tip: if you are a pasta person and not a squash person – choose a quinoa, brown rice, or whole grain pasta to serve this with. These types of pasta have more nutritional content and a higher satiety value (leaving you full longer) versus a white pasta.

If I were to choose a pasta with this sauce, I would choose a brown rice pasta as it is lower in fat and protein content than the quinoa pasta. Since this sauce already has a protein component (chicken), the additional protein is not as necessary. If this was a vegetable/vegetarian sauce and made without the ground chicken, I would choose quinoa pasta for the higher protein and satiety component.

Spaghetti Squash Ft. Chicken Meatballs and a Vegetable Tomato Sauce (Gluten-Free)

Spaghetti Squash


Whooooo says spaghetti has to be unhealthy to be delicious? Spaghetti Squash is a great source of Beta Carotene which converts to Vitamin A within our body. Vitamin A maintains healthy vision and skin.

1 spaghetti squash
Directions: Preheat oven to 425. Poke squash multiple times with a fork. Put in the microwave for 3 minutes on high. Cut in half and remove seeds (like carving a pumpkin). Place on a baking sheet and put into the oven for ~30-35minutes until soft. Allow to cool for a minute and then using a fork, scrap the squash into “noodles”.

Chicken Meatballs
2 tbsp olive oil
1 lbs lean ground chicken
1/4 cup almond meal
2 tbsp egg whites
2 cloves garlic, crushed
1/4 cup red onion, chopped
1 tsp oregano
1/2 tsp ground pepper
Directions: In a skillet on medium-high heat, add 2 tbsp olive oil. Combine the rest of the ingredients in a large bowl and mix. Form into balls and place in the skillet. Cook for ~15 minutes until no pink throughout the meat balls. Remove meatballs from heat, place in a bowl. Set aside.

Tomato Sauce:
2 tbsp olive oil
3/4 cup chopped mushrooms
1 red onion, chopped
1 large red pepper, chopped
1 large can (796mL) crushed tomatos
2 tsp italian seasoning
1/2 tsp oregano
2 cloves garlic, crushed
1/2 tsp onion powder
1/4 tsp oregano
1/4 cup fresh basil, chopped
1/4 cup parmesan cheese (optional)
Ground sea salt and pepper to taste.
1. In the same skillet that the meatballs were cooked in, add 2 tbsp olive oil.
2. Saute the chopped onions, mushrooms, and red pepper for ~10 minutes (with continuous mixing).
3. Emulsify the crushed tomatoes until smooth.
4. Add tomatos and the rest of the ingredients to the skillet.
5. Put on low-medium heat, add the meatballs back into the skillet.
5. Continue to mix, allow to simmer for another ~10 minutes.

Serve spaghetti squash topped with the tomato sauce mixture!! anddddd ENJOY!

Nutz for the Butternut!

Winter squash is now in-season! My ultimate favourite is the Butternut squash.

So what are the nutritional benefits of butternut squash?…


Butternut squash and many other members of the winter squash family are high in beta-carotene and potassium.

Beta-carotene: is converted to Vitamin A within the body. Vitamin A plays a crucial role in eye sight, immune function, healthy skin, and normal growth and development.

Potassium: Potassium is extremely important to your nervous system. Additionally, it maintains homeostasis of fluids in your blood and tissues, and controls blood pressure.

Preparation Ideas: Make some butternut squash soup for a nutrient punch, chop it up into cubes and boil it/microwave it, or grill with other veggies in a stir fry!

Make sure that when you are purchasing this type of squash its shell does not have green on it. This means it is not ripe yet.

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