Lose Weight Effortlessly with 25 Healthy Recipes

Losing Weight Effortlessly
© 2019 Sophia Freeman All Rights Reserv
ed
Weight Loss Recipes
BY: SOPHIA FREEMAN

Liability
This publication is meant as an informational tool. The individual purchaser
accepts all liability if damages occur because of following the directions or
guidelines set out in this publication. The Author bears no responsibility for
reparations caused by the misuse or misinterpretation of the content.
C

Table of Contents
Exciting Weight Loss Recipes
1) Chicken Smothered in a Red Wine Sauce
2) Pistachio Chicken with Barley Salad
3) Simple Vegetarian Chili
4) Vegetable Barley Soup
5) No Bake White Chocolate and Raspberry Protein Cookies
6) Easy Szechwan Shrimp
7) Black Bean Veggie Burger
8) Tequila and Lime Spiced Pork Tenderloin
9) Zucchini Lasagna
10) Cream of Mushroom Soup
11) Healthy French Toast
12) Tilapia with Mango Salsa
13) Easy Italian Shrimp
14) Beet Pierogies
15) Healthy Stuffed Bell Peppers
16) Chicken Fajitas

17) Jalapeno and Cheddar Cauliflower Muffins
18) Wild Brown Rice
19) Balsamic Chicken
20) Ancho Chicken with Black Beans
21) Smoked Broccoli and Gouda Soup
22) Baked Honey and Mustard Chicken
23) Tomato and Green Bean Casserole
24) Cauliflower Rice Pilaf
25) Split Pea and Chorizo Soup
About ther

Exciting Weight Loss Recipes
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1) Chicken Smothered in a Red Wine Sauce
This is a delicious chicken dish you can make when you want to spoil
your
significant other with something special. Serve with some fresh broccoli, mashe
d potatoes or brown rice for the tastiest results.
Serving Size: 12 servings
Preparation Time: 55 minutes
Ingredient List:
1 tablespoon of extra virgin olive oil
1 tablespoon of garlic, minced
3 pounds of chicken breasts, boneless, skinless and cut into halves
1 tablespoon of smoked paprika
1 cup of light brown sugar

1 cup of red wine
Dash of salt and black pepper
Instructions:
1. In a large skillet over medium heat, add in the extra virgin olive oil. Once hot,
add in the minced garlic. Cook for 1 to 2 minutes or until soft.
2. Add the chicken into the skillet. Cook for 10 minutes on each side or until the
chicken is cooked through.
3. Drain the excess oil from the skillet.
4. Season the chicken with the smoked paprika and light brown sugar.
5. Pour the red wine around the chicken. Cover and continue to simmer for 15 to
20 minutes. Baste the chicken with the wine mixture while it cooks.
6. Season the mixture with a dash of salt and black pepper. Remove from heat
and serve immediately.

2) Pistachio Chicken with Barley Salad
This is a healthy chicken recipe that is packed full of a nutty flavor I
know you will love. Feel free to make this dish with brown rice or quinoa
for the tastiest results.
Ingredient List:
Olive oil, as needed
2 cups + 1 tablespoon of water, evenly divided
1 cup of quick cooking barley
1 cup of pistachios, shelled, salted and evenly divided
½ cup of whole wheat panko breadcrumbs

1 teaspoon of orange zest
½ teaspoons of powdered garlic
1 egg white, large
2, 8 ounce chicken breasts, boneless, skinless, trimmed and
cut in half
½ teaspoons of salt, evenly divided
2 Tablespoons of extra virgin olive oil
1 cup of cherry tomatoes, cut into halves
1 tablespoon of white wine vinegar
1 cup of parsley, chopped
Instructions:
1. Preheat the oven to450 degrees. Grease a wire rack with cooking spray and s
et
onto a large baking sheet lined with a sheet of aluminum foil.
2. Place a small saucepan over medium heat. Add in two cups of water
and the
barley. Stir well to mix and bring to a boil. Reduce the heat to low.
Cover and
simmer for 10 to 12 minutes. Remove from heat and set aside.
3. In a food processor, add in ¾ cup of pistachios, breadcrumbs, fresh
orange zest and powdered garlic. Pulse on the highest setting until
chopped. Transfer this mixture into a large shallow dish. In a separate
shallow dish add in the
remaining tablespoon of water and egg white. Whisk until evenly mixed.
4. Place the chicken breasts in between two sheets of plastic wrap.
Pound with a
meat mallet until ½ an inch in thickness. Season the chicken breasts with salt.
5. Dip the chicken breasts in the egg white mixture and dredge on all
sides in the

7. Place a large skillet over medium heat. Add in the tomatoes and white
wine vinegar. Stir well to mix and cook for 1 minute or until the tomatoes
begin to collapse. Remove the mixture from heat.
8. Drain the barley. Add into the tomato mixture along with the remaining ¼ cup
of pistachios, ¼ teaspoons of salt and chopped parsley. Stir well to mix.
9. Serve the barley salad with the cooked chicken.

3) Simple Vegetarian Chili
Here is another vegetarian dish your vegetarian friends and family will be
begging you for. Make this on a cold winter’s night for the tastiest results.
Ingredient List:
1 tablespoon of canola oil
¾ cup of white onion, chopped
½ cup of red bell peppers, chopped

4 cloves of garlic, chopped
2 Tablespoons of powdered chili
1 tablespoon of ground cumin
2 teaspoons of dried oregano
1 teaspoon of ground coriander
2, 15 ounce cans of low sodium black beans, rinsed
1, 14 ounce can of tomatoes, chopped
¼ cup of water
½ cup of cheddar cheese, shredded
Instructions:
1. Set a large saucepan over medium to high heat. Add in the canola oil and once
hot, add in the chopped onion, chopped red bell pepper and chopped garlic. Stir
well to mix. Cook for 8 to 10 minutes or until soft.
2. Add in the powdered chili, ground cumin, dried oregano and ground
coriander. Stir well to mix. Continue to cook for an additional 30 seconds.
3. Add in the rinsed canned black beans, chopped can of tomatoes and water. Stir
well to incorporated. Simmer for 5 minutes.
4. Remove from heat and serve with a topping of shredded cheese.

4) Vegetable Barley Soup
This is a delicious soup dish you can make whenever you are feeling a
bit under
the weather. For the best results, I highly recommend using organic ingredients.
Preparation Time: 1 hour and 45 minutes
Ingredient List:
2 quarts of vegetable broth
1 cup of barley, uncooked
2 carrots, chopped
2 stalks of celery, chopped
1, 14.5 ounce can of tomatoes with juice, chopped

1 zucchini, chopped
1, 15 ounce can of garbanzo beans, drained
1 onion, chopped
3 bay leaves
1 teaspoon of powdered garlic
1 teaspoon of white sugar
1 teaspoon of salt
½ teaspoons of black pepper
1 teaspoon of dried parsley, chopped
1 teaspoon of powdered curry
1 teaspoon of smoked paprika
1 teaspoon of Worcestershire sauce
Instructions:
1. In a large pot set over the medium heat, add in the vegetable broth,
barley,
chopped carrots, chopped celery, chopped tomatoes with juice, chopped
zucchini, drained garbanzo beans, chopped onion and bay leaves. Stir well
to
mix.
2. Season with the powdered garlic, sugar, dash of salt, dash of black
pepper,
chopped parsley, powdered curry, smoked paprika and Worcestershire sauce. S
tir
well to mix.
3. Bring this mixture to a boil. Cover and reduce the heat to low. Simmer
for 1 hour and 30 minutes.
4. Once the soup is thick in consistency.
5. Remove from heat and remove the bay leaves. Serve.

5) No Bake White Chocolate and Raspberry
Protein Cookies
These healthy and delicious cookies are the perfect way to satisfy
your strongest sweet tooth. Best of all, you don’t have to use an
oven in order to make these tasty cookies.
Ingredient List:
3 cups of gluten free oat flour

2 scoops of vanilla flavored protein powder
2 Tablespoons of sweetener, optional
½ teaspoons of sea salt
½ cup + 2 Tablespoons of nut butter
¾ cup of brown rice syrup
¼ to ½ cup of unsweetened almond milk
White chocolate, cut into chunks and for topping
Dried raspberries, for topping
Instructions:
1. Line a large baking sheet with a sheet of parchment paper.
Set the baking
sheet again.
2. In a large bowl, add in the gluten free oat flour, powdered
protein, sweetener
and dash of sea salt. Stir well to mix.
3. In a small bowl, add in the nut butter and brown rice syrup.
Microwave for
one minute or until fully melted.
4. Add the brown rice syrup mixture into the oat flour. Stir well
until evenly
mixed. Add in the almond milk slowly and continue to stir until a
thick dough
begins to form.
5. Add in the white chocolate chunks and dried raspberries. Fold
gently to incorporate.
6. Form the mixture into small ball and place onto the baking
sheet. Press down
slightly.

6) Easy Szechwan Shrimp
One bite of this dish and you will never want to order takeout
again. If you want
to add some extra heat to this dish, feel free to add in some extra red p
epper.
Ingredient List:
4 Tablespoons of water
2 Tablespoons of ketchup
1 tablespoon of soy sauce
2 teaspoons of cornstarch
1 teaspoon of honey
½ teaspoons of red pepper flakes, crushed

¼ teaspoons of ground ginger
1 tablespoon of vegetable oil
¼ cup of green onions, thinly sliced
4 cloves of garlic, minced
12 ounces of shrimp, tails removed and cooked
Instructions:
1. In a medium bowl, add in the water, soy sauce, ketchup, cornstarch, hone
pepper flakes and ground ginger. Stir well to mix and set this mixture aside.
2. In a large skillet set over medium to high heat, put in the vegetable oil a
once hot, add in the sliced green onions and minced garlic. Stir to mix and c
for 30 seconds or until fragrant.
3. Add in the shrimp and toss to coat.
4. Pour the sauce over the top and stir well to evenly incorporated. Cook for
minutes or until the sauce is thick in consistency.
5. Remove from heat and serve immediately.

7) Black Bean Veggie Burger
This is a dish that you can make whenever you are craving homemade b
urgers. It is an incredibly easy dish to make and is perfect for
your vegetarian friends and family.
Ingredient List:
1, 6 ounce can of black beans, drained and rinsed

½ of a green bell pepper, cut into small pieces
½ of an onion, cut into wedges
3 cloves of garlic, peeled
1 egg, large
1 tablespoon of powdered chili
1 tablespoon of ground cumin
1 teaspoon of Thai chili sauce
½ cup of breadcrumbs
Instructions:
1. Preheat an outdoor grill to high heat. Grease a large sheet of
aluminum foil
with cooking spray. Preheat the oven to 375 degrees.
2. In a medium bowl, add in the black beans. Mash until smooth in cons
istency.
3. In a food processor, add in the chopped green bell pepper,
chopped onion and peeled garlic. Pulse until thoroughly chopped.
Add into the mashed black beans. Stir well to mix.
4. In a small bowl, add in the egg, powdered chili, ground cumin
and chili sauce.
Stir well to mix. Add into the black bean mixture.
5. Divide the mixture into four patties.
6. Place the patties directly onto the greased sheet of aluminum
foil. Place onto
the grill and grill for 8 minutes on each side or until cooked through.
7. Remove and serve immediately.

8) Tequila and Lime Spiced Pork Tenderloin
The marinade that you will use with this pork tenderloin helps to
give the pork a delicious lime flavor that is hard to resist.
Preparation Time: 8 hours and 35 minutes
Ingredient List:
1 cup of lime juice
½ cup of tequila
½ cup of orange juice
¼ cup of cilantro, chopped
2 Tablespoons of green chiles, chopped

1 ½ Tablespoons of powdered chili
1 teaspoon of garlic, minced
1 tablespoon of honey
1 teaspoon of salt
¾ teaspoons of black pepper
2 pork tenderloin
Instructions:
1. In a large Ziploc bag, add in the fresh lime juice, tequila, orange juice,
chopped cilantro, chopped green chiles, powdered chili, minced garlic, honey,
dash of salt and black pepper. Whisk until evenly mixed.
2. Add in the pork tenderloins and seal the bag. Set into the fridge to chill
overnight.
3. Preheat an outdoor grill to high heat. Grease the grates of the grill with oil.
4. Remove the pork from the marinade and place onto the preheated grill. Grill
for 20 minutes or until cooked through.
5. Remove the pork from the grill and set aside to rest for 5 minutes before
serving.

9) Zucchini Lasagna
This is the perfect dish to make whenever you are trying to lose some
weight. Made with healthy zucchini, this is a dish you don’t have to feel
guilty about enjoying.
Ingredient List:
1 pound of lean ground beef
1 ½ teaspoons of salt
1 teaspoon of extra virgin olive oil
½ of an onion, chopped

1, 28 ounce can of tomatoes, crushed
2 Tablespoons of basil, chopped
Dash of black pepper
3, 8 ounce zucchini, sliced into 1/8 inch thick slices
1 ½ cups of part skin ricotta cheese
¼ cup of Parmigiano Reggiano cheese
1 egg, large
4 cups of part skim mozzarella cheese, shredded
Instructions:
1. In a medium saucepan, add in the lean ground beef and season with a dash of
salt. Cook for 8 to 10 minutes or until browned. Drain the excess fat.
2. In a large sautepan placed over medium heat, add in the olive oil. Once hot,
add in the onions and cook for 5 minutes or until soft. Add in the chopped
tomatoes, dried basil, dash of salt and black pepper. Stir well to mix and simmer
over low heat for 30 to 40 minutes.
3. Season the zucchini slices with salt and place into a large bowl. Set aside.
After 10 minutes, drain the excess liquid and pat dry with a few paper towels.
4. Preheat an outdoor grill to medium or high heat. Add the zucchini slices onto
the grill to cook for 2 to 3 minutes or until brown in color. Transfer to a large
plate lined with paper towels to drain.
5. Preheat the oven to 375 degrees.
6. In a medium bowl, add in the ricotta cheese, Parmigiano Reggiano cheese and
large egg. Stir well to mix.
7. In a large casserole dish, add in ½ a cup of the sauce. Add a layer of the
zucchini slices. Spread ½ cup of the ricotta cheese mixture over the top. Sprinkle
one cup of the mozzarella cheese. Repeat the layers until all of the ingredients

have been used.
8. Cover with a sheet of aluminum foil. Place into the oven to bake for 20
minutes. Remove and sprinkle 1 cup of the mozzarella cheese over the top.
Continue to bake for 10 minutes.
9. Remove and set aside to cool for 5 to 10 minutes before serving.

10) Cream of Mushroom Soup
This is another soup recipe that you can make that is both filling and
healthy. Be
sure to serve this dish with freshly baked bread for the tastiest results.
Ingredient List:
5 cups of mushrooms, thinly sliced
1 ½ cups of chicken broth
½ cup of onion, chopped
1/8 teaspoons of dried thyme

3 Tablespoons of butter
3 Tablespoons of all-purpose flour
¼ teaspoons of salt
¼ teaspoons of black pepper
1 cup of half and half
1 tablespoon of sherry
Instructions:
1. Place a large saucepan over medium heat. Add in the chicken broth, chopped
onion, sliced mushrooms and dried thyme. Cook for 10 to 15 minutes or until the
mushrooms and onions are soft.
2. In a food processor, pour in the mushroom mixture. Blend on the highest
setting until smooth in consistency. Remove from the processor and set aside.
3. In a large saucepan set over medium heat, add in the butter. Once melted, add
in the flour. Whisk until smooth in consistency.
4. Season with the salt and black pepper. Add in the half and half and pureed
mushroom mixture. Stir well until evenly incorporated.
5. Bring the soup to a boil. Add in the sherry and continue to cook for 5 minutes
or until reduced.

11) Healthy French Toast
If you love the taste of traditional French toast, then this is one dish I
know you won’t be able to get enough of. It is so delicious; your friends
and family will be begging you for the recipe.
Ingredient List:
¼ cup of all-purpose flour
1 cup of whole milk
Dash of salt
3 eggs, large
½ teaspoons of ground cinnamon
1 teaspoon of pure vanilla
1 tablespoon of white sugar

12 slices of bread, thick sliced
Instructions:
1. In a large bowl, add in the milk, salt, large eggs, ground cinnamon, pure
vanilla and white sugar. Whisk until smooth in consistency.
2. Place a large skillet over medium heat. Grease with 1 teaspoon of olive oil.
3. Soak the bread slices in the egg mixture on both sides.
4. Transfer into skillet. Cook for 4 to 5 minutes on each side or until golden
brown. Remove and repeat with the remaining bread slices.
5. Serve with a garnish of powdered sugar.

12) Tilapia with Mango Salsa
This is a delicious weight loss dish that you can make during the summer
holiday season. Made with a sweet mango salsa, this is a dish that I
know you will want to make as often as possible.
Ingredient List:
½ a pineapple, peeled, cored and chopped
½ pound of strawberries, cut into quarters
3 kiwifruit, peeled and chopped
1 mango, peeled, seeds removed and chopped
½ cup of grape tomatoes

2 Tablespoons of cilantro, chopped
1 tablespoon of balsamic vinegar
1 ½ pound of tilapia fillets
½ teaspoons of seasoned pepper
Instructions:
1. In a large bowl, add in the chopped pineapple, chopped strawberries,
kiwi,
chopped mango, grape tomatoes, chopped cilantro and vinegar. Stir well to mix.
2. In a large skillet placed over medium to high heat. Grease with cooking spray.
3. Season the tilapia fillets with the seasoned pepper. Place into the
skillet and cook for 2 to 3 minutes on each side or until the fillets turn white.
4. Remove from the skillet. Serve the fillets with a topping of the mango salsa.

13) Easy Italian Shrimp
If you love the taste of shrimp, then this is one weight loss recipe I
know you won’t be able to get enough of. Make this dish whenever you
are craving authentic seafood.
Ingredient List:
¼ cup of extra virgin olive oil
½ cup of Italian dressing
1 teaspoon of hot sauce
¼ cup of low sodium soy sauce
8 bay leaves

2 teaspoons of smoked paprika
1 teaspoon of ground oregano
1 teaspoon of ground rosemary
1 teaspoon of ground thyme
1 teaspoon of black pepper
1 teaspoon of sea salt
2 pounds of shrimp, unpeeled and headless
Instructions:
1. In a large skillet set over medium heat, add in the olive oil, Italian dressing,
minced garlic, hot sauce, bay leaves, smoked paprika, dried oregano, dried
rosemary, dried thyme, dash of black pepper and dash of sea salt. Stir well to
mix.
2. Cover and bring the mixture to a boil.
3. Add in the shrimp. Cook for 10 to 15 minutes or until bright pink in color.
4. Remove from heat and serve immediately.

14) Beet Pierogies
This is a pierogi dish you can make without feeling guilty in the process.
Serve this dish with mashed potatoes for the tastiest results.
Ingredient List:
1 ½ cups of beets, peeled and chopped
¼ cup of red onion, chopped
2 teaspoons of margarine
1 egg, large
½ cup of water
2 cups of all-purpose flour

Instructions:
1. In a large saucepan set over medium heat, add in the chopped beets and
chopped red onions. Stir well to mix. Add in half a cup of water and bring the
mixture to a boil. Reduce the heat to low. Simmer for 15 minutes or until
Drain and transfer the beets into a food processor.
2. In the food processor, add in the margarine and pulse until thoroughly
chopped.
3. In a large bowl, add in the egg, water and flour. Stir well until a dough begins
to form. Place the dough onto a flat surface dusted with flour. Knead for 5 to 8
minutes or until smooth in consistency.
4. Divide the dough in half and roll each into a ball. Roll each ball until 1/8 inch
in thickness.
5. Use a cookie cutter and cut out circles from the dough. Repeat with the
remaining dough.
6. Place the dough into your hand and stretch slightly. Pour 1 tablespoon of the
beet filling into the center of the dough. Fold the dough over the filling and
pinch the edges to seal. Repeat with the remaining pierogies. Dust the top of
each with some flour.
7. Place a large pot filled with water over medium heat. Bring the water to a boil.
Drop the pierogies into the hot water. Cook for 5 to 8 minutes or until they begin
to float to the top. Remove with a slotted spoon and place onto a large plate lined
with paper towels to drain.
8. Serve immediately.

15) Healthy Stuffed Bell Peppers
Whoever thought bell peppers were only a lunch or dinner dish will
happily disagree once they have gotten a taste of this delicious dish.
Ingredient List:
4 egg whites
Dash of sea salt
1 teaspoon of extra virgin olive oil
½ cup of mushrooms, chopped
2 cups of spinach, chopped
Dash of lemon and pepper seasoning
Dash of tabasco sauce

Dash of all-purpose seasoning
4 bell peppers, seeds removed and sliced into halves
Instructions:
1. Place a large skillet over medium heat. Add in half a teaspoon of the
olive oil.
Once hot, add in the mushroom slices, half of one of the bell peppers
and the
spinach. Stir well to mix. Cook for 8 to 10 minutes or until soft.
2. Season with the dash of sea salt, lemon and pepper seasoning and all-
purpose
seasoning.
3. Pour the mixture into the bell pepper halves.
4. Add the egg whites into a small bowl. Beat with an electric mixer until
lightly beaten. Pour into the bell pepper halves.
5. Place into a large baking dish. Place into the oven to bake for 40 to 45 minute
s
at 375 degrees or until the egg whites are set.

16) Chicken Fajitas
Even if you are looking to lose weight, it doesn’t mean that you need to
sacrifice delicious meals in the process. Feel free to use boneless chicken
breasts in this dish instead of chicken thighs if you wish.
Ingredient List:
1 tablespoon of Worcestershire sauce
1 tablespoon of apple cider vinegar
1 tablespoon of soy sauce
1 teaspoon of powdered chili
1 clove of garlic, minced

Dash of hot sauce
1 ½ pounds of chicken thighs, boneless, skinless and cut
into thin strips
1 tablespoon of vegetable oil
1 onion, thinly sliced
1 green bell pepper, thinly sliced
½ of a lemon, juice only
Instructions:
1. In a medium bowl, add in the Worcestershire sauce, apple cider
vinegar, soy
sauce, powdered chili, minced garlic and hot sauce. Stir well to mix.
2. Add the chicken into the sauce. Toss to coat.
3. Cover with a sheet of plastic wrap and set into the fridge to marinate
for 30 minutes.
4. Place a large skillet over high heat. Add in the vegetable oil. Once hot,
add in
the chicken strips. Cook for 5 minutes.
5. Add in the sliced onion and sliced green bell peppers. Stir to mix and
cook for
3 minutes or until sauce.
6. Remove from heat and drizzle the fresh lemon juice over the top. Serve
immediately.

17) Jalapeno and Cheddar Cauliflower
Muffins
This is a delicious muffin dish you can serve whenever you are craving
something filling yet healthy. Feel free to add in as much jalapenos as
you want for the spiciest results.
Ingredient List:
2 cups of cauliflower, chopped
2 Tablespoons of jalapeno pepper, minced
2 eggs, beaten

2 Tablespoons of butter, melted
1/3 cup of parmesan cheese, grated
1 cup of mozzarella cheese, grated
1 cup of cheddar cheese, grated
1 tablespoon of onion flakes, dried
¼ teaspoons of sea salt
½ teaspoons of powdered garlic
½ teaspoons of baking powder
¼ cup of coconut flour
Instructions:
1. In a medium bowl, add in the chopped cauliflower, minced jalapeno
pepper,
large eggs and melted butter. Stir well to mix.
2. Add in the grated parmesan cheese, grated mozzarella cheese and
grated
cheddar cheese. Stir well until evenly mixed together.
3. Add in the dried onion flakes, dash of sea salt, dash of black pepper, powdere
d
garlic, baking powder and coconut flour. Stir until just mixed.
4. Pour the batter into a large muffin pan.
5. Place into the oven to bake for 30 minutes at 375 degrees or until
golden brown.
6. Turn off the heat of the oven and allow to sit for one hour before
removing
and serving.

18) Wild Brown Rice
This is a perfect dish to make to accompany any main dish that you think will go
excellently with some rice. This is a dish that can be made ahead time,
making it perfect for those who are tight on time.
Ingredient List:
1 ½ cups of wild rice
3 cups of boiling water
1 cup of brown rice
1 cup of onion, chopped
1 cup of carrots, chopped

¾ cup of celery, chopped
3, 14.5-ounce cans of chicken broth
½ teaspoons of ground thyme
¼ teaspoons of dried marjoram
½ teaspoons of salt
Instructions:
1. In a large saucepan, add in the wild rice and boiling water. Set aside to soak
for 30 minutes. Drain and rinse with running water to wash thoroughly.
2. Place a large skillet over medium to high heat. Add in the wild rice, brown
rice, chopped onion, chopped carrots, chopped celery, cans of chicken broth,
ground thyme, dried marjoram, dash of salt and dash of black pepper. Stir well to
mix.
3. Bring this mixture to a boil. Reduce the heat to low and cover. Simmer for 1
hour or until the sauce is soft.
4. Remove from heat and serve.

19) Balsamic Chicken
This is a light yet hearty chicken dish that you can serve when you want
to impress those picky eaters in your household. Serve this with a fresh
salad or some rice for the tastiest results.
Ingredient List:
6 chicken breasts, boneless, skinless and cut into halves
1 teaspoon of garlic salt
Dash of black pepper

1 onion, thinly sliced
1, 14.5 ounce can of tomatoes, chopped
½ cup of balsamic vinegar
1 teaspoon of dried basil
1 teaspoon of dried oregano
1 teaspoon of dried rosemary
½ teaspoons of dried thyme
Instructions:
1. Season the chicken breasts on both sides with the garlic salt and dash of black
pepper.
2. Place a large skillet over medium heat. Add in the olive oil and once hot, add
in the chicken. Cook for 3 to 5 minutes on each side or until browned.
3. Add in the chopped onion. Continue to cook for 5 minutes or until soft.
4. Pour the chopped tomatoes and vinegar over the chicken.
5. Season the chicken with the dried basil, dried oregano, dried rosemary and
dried thyme.
6. Allow the chicken to simmer for 15 minutes or until cooked through.
7. Remove and serve.

20) Ancho Chicken with Black Beans
Make this delicious weight loss dish whenever you are craving something
on the spicy side. Made with bell peppers, ancho chile and spiced
scallions, this is one dish I know you won’t be able to get enough of.
Ingredients for the beans:
1 tablespoon of extra virgin olive oil
1 teaspoon of cumin seeds
2, 15 ounce cans of low sodium black beans, rinsed
1 lime, juice only

¼ teaspoons of salt
Ingredients for the chicken and veggies:
16 scallions, trimmed
3 red bell peppers, cut into thin strips
1 ½ Tablespoons + 2 teaspoons of extra virgin olive oil, evenly
divided
¾ teaspoons of salt, evenly divided
2, 8 ounce chicken breasts, boneless, skinless and cut into halves
1 teaspoon of powdered ancho chile
½ teaspoons of ground cinnamon
½ teaspoons of powdered unsweetened cocoa
1 teaspoon of light brown sugar
Instructions:
1. Place a medium saucepan over medium. Add in one tablespoon of olive oil
and once hot, add in the minced garlic and cumin seeds. Cook for 1 minute or
until fragrant. Add in the cans of black beans, fresh lime juice and salt. Stir well
to mix and cook for 5 minutes. Remove from heat and mash until smooth in
consistency. Set aside.
2. Preheat the oven to a high broil. Line a large baking sheet with a sheet of
aluminum foil.
3. Place the chicken in between two pieces of plastic wrap. Pound with a meat
mallet until ½ an inch in thickness. Drizzle both sides of the chicken with olive
oil. Season with the powdered chile, ground cinnamon, powdered cocoa, brown
sugar and dash of salt.
4. Place a large skillet over medium to high heat. Grease with cooking spray and

add in the chicken. Cook for 4 to 5 minutes on each side or until the
5. Pour 2/3 cup of the black beans onto 4 large serving plates. Top off
with the
scallions, cooked chicken and sliced bell peppers. Serve immediately.

21) Smoked Broccoli and Gouda Soup
This is a healthy and delicious soup dish you can make on a cold winter
’s night. It will leave you feeling warmed up with every bite.
Ingredient List:
1 ½ pounds of broccoli crowns
2 Tablespoons of extra virgin olive oil, evenly divided
1 cup of sweet onion, chopped
2 cloves of garlic, smashed and peeled
1 tablespoon of all-purpose flour
1/8 teaspoons of smoked paprika
4 cups of low sodium chicken broth

2 cups of rye bread, cut into small cubes
1 cup of gouda cheese, smoked and shredded
2 teaspoons of white wine vinegar
½ teaspoons of white pepper
Instructions:
1. Place a large saucepan over medium heat. Add in one tablespoon of the oil
and once hot, add in the onion. Cook for 5 minutes or until soft.
2. Add in the garlic and cook for an additional 30 seconds. Add in the all-
purpose flour and smoked paprika. Stir well to coat.
3. Add in the chicken broth and chopped broccoli. Stir well to mix and bring the
mixture to a boil. Reduce the heat to low and simmer for 8 to 10 minutes or until
the broccoli is soft.
4. In a separate medium skillet set over medium heat, add in the bread cubes and
remaining tablespoon of oil. Cook for 10 minutes or until crispy. Remove and
transfer the bread cubes to a medium bowl.
5. Pour the soup into a blender. Blend on the highest setting until smooth in
consistency. Pour the soup back into the saucepan.
6. Add in the shredded gouda cheese. Stir to mix and cook for 2 to 3 minutes or
until melted.
7. Add in the white wine vinegar and a seasoning of salt and black pepper.
8. Remove from heat and serve with a topping of croutons.

22) Baked Honey and Mustard Chicken
This is a very easy chicken dish that you can prepare for the entire family
to enjoy. It is so delicious, even the pickiest of children will love it.
Preparation Time: 1 hour
Ingredient List:
6 chicken breasts, skinless, boneless and cut into halves
Dash of salt and black pepper
½ cup of honey
½ cup of mustard, prepared
1 teaspoon of dried basil
1 teaspoon of smoked paprika
½ teaspoons of dried parsley, chopped

Instructions:
1. Preheat the oven to 350 degrees.
2. Season the chicken breasts with a dash of salt and black pepper. Place
the
chicken breasts into a large baking dish.
3. In a small bowl, add in the honey, prepared mustard, dried basil,
smoked
paprika and dried parsley. Stir well to mix. Pour half of this mixture over
the
chicken breasts.
4. Place into the oven to bake for 30 minutes. Turn the chicken over and
brush the remaining honey mixture over the chicken.
5. Continue to bake the chicken for an additional 10 to 15 minutes or
until the
6. Remove and cool for 10 minutes before serving.

23) Tomato and Green Bean Casserole
This is a healthy and delicious casserole dish you can make for the entire
family to enjoy. Made with a pesto like sauce, this is a dish the entire
family will be begging for.
Ingredient List:
2 pounds of green beans, trimmed and cut into small pieces
½ cup of cilantro, chopped
½ cup of pistachios, shelled, roasted and evenly divided
1 to 3 Tablespoons of jalapeno pepper, chopped

1 tablespoon of lime juice, fresh
1 clove of garlic, minced
¾ teaspoons of ground cumin
¼ cup of extra virgin olive oil
1 cup of cherry tomatoes, chopped
½ cup of sharp cheddar cheese, shredded
Instructions:
1. Place a large pot filled with water over medium heat. Once boiling, add in the
green beans. Cook for 4 to 6 minutes or until soft. Drain the green beans and set
aside.
2. Preheat the oven to a high broil.
3. In a food processor, add in ¼ cup of the pistachios, jalapeno pepper, fresh lime
juice, minced garlic, ground cumin and dash of salt. Pulse on the highest setting
until chopped. Add in the olive oil and continue to pulse until evenly mixed.
4. Transfer the green beans into a large baking dish. Pour the sauce over the top
and the chopped tomatoes. Toss well to mix and sprinkle the shredded cheese
over the top.
5. Place into the oven to broil for 4 to 7 minutes or until the cheese is browned
on the top.
6. Remove and sprinkle the remaining ¼ cup of pistachios over the top. Serve
immediately.

24) Cauliflower Rice Pilaf
This is an easy and simple dish you can make when you need to cut the
number of calories you are consuming on a daily basis. Feel free to add in
your favorite vegetables for the tastiest results.
Ingredient List:
6 cups of cauliflower, cut into florets
¼ cup of almonds, lightly toasted and thinly sliced
¼ cup of parsley, chopped

2 teaspoons of lemon zest
Instructions:
1. Add the cauliflower florets into a food processor. Pulse on the highest setting
until chopped finely.
2. Place a large skillet over medium to high heat. Add in the extra virgin olive
oil. Once hot, add in the garlic and cook for 30 seconds or until fragrant.
3. Add in the finely chopped cauliflower. Season with a dash of salt. Stir well to
mix. Cook for 3 to 5 minutes.
4. Remove the skillet from heat. Add in the sliced almonds, chopped parsley and
fresh lemon zest. Stir well to mix.
5. Serve immediately.

25) Split Pea and Chorizo Soup
This is another healthy and delicious soup dish you can make whenever
you are looking to lose some weight. Made with hearty and smoky chorizo,
this is a dish that will leave you feeling incredibly full even after having just a
tiny bit.
Preparation Time: 4 hours
Ingredient List:

4 cups of low sodium chicken broth
4 cups of water
1 pound of Yukon gold potatoes, chopped
2 cups of yellow split peas
1 onion, chopped
2 carrots, thinly sliced
6 cloves of garlic, chopped
1 tablespoon of smoked paprika
2 teaspoons of dried oregano
¾ teaspoons of salt, evenly divided
1 pound of chorizo
½ teaspoons of black pepper
Micro sprouts, for garnish and optional
Instructions:
1. In a large slow cooker, add in the chicken broth, water, yellow split peas,
sliced carrots, chopped garlic, smoked paprika, dried oregano and dash of salt.
Stir well to mix.
2. Cover and cook on the lowest setting for 8 hours or on the highest setting for 4
hours.
3. In a large skillet set over medium heat, add in the chorizo. Crumble with a
wooden spoon and cook for 8 to 10 minutes or until cooked through.
4. Transfer the chorizo into the soup and stir well to incorporate.
5. Season with a dash of salt and black pepper.
6. Remove from heat and serve with the micro sprouts as a garnish.

About the Author
A native of Albuquerque, New Mexico, Sophia Freeman found her calling in the
culinary arts when she enrolled at the Sante Fe School of Cooking.
Freeman decided to take a year after graduation and travel around
Europe, sampling the cuisine from small bistros and family owned
restaurants from Italy to Portugal.
Her bubbly personality and inquisitive nature made her popular with the locals i
n
the villages and when she finished her trip and came home, she had made frien
ds for life in the places she had visited. She also came home with a
deeper understanding of European cuisine.
Freeman went to work at one of Albuquerque’s 5-star restaurants as a
sous-chef
and soon worked her way up to head chef. The restaurant began to
feature
Freeman’s original dishes as specials on the menu and soon after, she
began to
write e-books with her recipes. Sophia’s dishes mix local flavours with European
inspiration making them irresistible to the diners in her restaurant and the
online
community.
Freeman’s experience in Europe didn’t just teach her new ways of
cooking, but
also unique methods of presentation. Using rich sauces, crisp vegetables
and
meat cooked to perfection, she creates a stunning display as well as a
delectable
dish. She has won many local awards for her cuisine and she continues to deligh
t
her diners with her culinary masterpieces.

Author's Afterthoughts
My deepest
thanks, Sophia
Freeman
I want to convey my big thanks to all of my readers who have taken the
time to read my book. Readers like you make my work so rewarding and I
cherish each and every one of you.
Grateful cannot describe how I feel when I know that someone has
chosen my
work over all of the choices available online. I hope you enjoyed the book
as
much as I enjoyed writing it.
Feedback from my readers is how I grow and learn as a chef and an
author.
Please take the time to let me know your thoughts by leaving a review on
Amazon so I and your fellow readers can learn from your experience.
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