Recipe Reset

Deliciously Healthy Meals

As the New Year begins, many of us are struggling to fit into favorite clothes that fit us perfectly before Thanksgiving feasts and the endless parade of holiday treats. We asked Kathy Todryk, an Optavia Personal Health and Wellness Coach, to share a few of her favorite recipes. Each is filling, packed with flavor, and full of nutrients. 

If you're ready to develop habits of health and incorporate scientifically-based nutrition and health coaching into your life, give Kathy a call at (815) 540-4924.

Slow Cooker Chicken Enchilada Soup

Whether you’re cooking for your whole family or just yourself, this creamy, fragrant soup is the perfect meal to greet you at the end of a cold winter’s day. Filling and flavorful and a breeze to put together, it’s sure to become your new favorite. If mornings are chaotic, you can prepare the soup the night before, store it in the refrigerator, and set it to cook on your way out the door! It makes for delicious leftovers, too!


4 cups chicken broth  

1½ cups (6 oz) reduced fat sharp cheddar cheese, shredded  

1½ cups Roma tomatoes, diced 

1 cup bell pepper, minced 

1 teaspoon fresh garlic, minced

1 jalapeño, seeded and diced (optional)

15 oz cooked chicken breast, shredded

4 tablespoons sour cream 

½ teaspoon salt 

½ teaspoon ground black pepper 

4 tablespoons red enchilada sauce

½ cup green onion as optional garnish

fresh cilantro as optional garnish

fresh avocado slices as optional garnish


Prepare the tomatoes, bell pepper, green onion, garlic, and cilantro by washing, chopping, and mincing. If you choose to include a jalapeño, wear gloves and remove seeds before dicing. In your slow cooker, stir together the chicken broth, cheese, tomatoes, bell pepper, garlic, and jalapeño. Next, stir in the sour cream, chicken, and enchilada sauce. Add and stir in the salt and pepper. Place the lid on your slow cooker, and cook the soup on high for about 4 hours or on low for about 6 to 8 hours. Top with green onions, cilantro, and avocado, if desired. Makes 4 servings.

Kung Pao Chicken


1½ pounds of cooked boneless, skinless chicken breast

2 teaspoons canola oil

½ cup green onions, chopped

½ teaspoon crushed red pepper

½ teaspoon ground ginger

4 tablespoons rice wine vinegar

4 tablespoons low sodium soy sauce

1 packet of Stevia in the Raw

24 unsalted dry roasted peanuts


Heat oil in large nonstick skillet or wok on medium heat. Add chicken. Stir fry 5-7 minutes or until no longer pink in center. Remove from skillet. Add onions, red pepper, and ginger to skillet. Stir fry 15 seconds. Remove from heat. Combine vinegar, soy sauce, and Stevia in small bowl. Stir well. Add to skillet. Return chicken to skillet. Stir until chicken is well coated. Add nuts. Heat thoroughly, stirring occasionally. Makes 4 servings.

Crab Cakes


14 oz crabmeat 

3 eggs 

1 tablespoon of fresh parsley 

2 teaspoons Dijon mustard 

2 teaspoons lemon juice 

1½ tablespoons almond flour 

¾ teaspoon Old Bay – Maryland-style crab seasoning 

1 tablespoon light mayonnaise 

½ teaspoon Worcestershire sauce 

2 teaspoons olive oil


Preheat oven broiler. Grease a broiler pan or baking sheet with olive oil and set aside. In a large bowl, mix together crab meat, parsley, almond flour, and crab seasoning. In a separate bowl, beat together egg, mayonnaise, Worcestershire sauce, mustard, and lemon juice with a whisk or fork. Add the contents of the small bowl into your crab mixture. Form into patties and place on broiler pan or baking sheet. Broil for 10-15 minutes, until lightly brown. Makes 3 servings.

Brunch Bake


6 whole eggs

1½ cups MorningStar Farms Meal Starters Grillers Veggie Crumbles

½ cup fresh portabella mushrooms, sliced

½ cup fresh cherry tomatoes, cut in half

1 cup green bell pepper, diced

4 oz reduced fat cheddar cheese, shredded

5 tablespoons onion, chopped

5 sprays nonstick cooking spray

3 tablespoons plain low-fat Greek yogurt 


Preheat oven to 350°F. Prepare an 8” x 8” baking dish by spraying with 5 sprays of nonstick cooking spray. Prepare the mushrooms, tomatoes, and onion, and bell pepper by cleaning, slicing, and dicing. Set aside. In a large bowl, whisk together the eggs and Greek yogurt until well blended. Pour into the prepared baking dish and bake for 10 minutes, until the egg mixture is softly set. Meanwhile, heat a large skillet over medium heat. Add the MorningStar Crumbles, mushrooms, and onions to the skillet and heat for 6-8 minutes, stirring occasionally, until crumbles are done. Drain once cooked. Remove egg mixture from the oven and reduce heat to 325°F. Cover the egg mixture with tomatoes and cover the tomatoes with the crumble mixture. Top with cheese. Return the dish to the oven and bake an additional 30 minutes, until the center is set. Makes 4 servings.

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