Category Archives: Dinner

One-Pan Cajun Jambalaya

This Recipe is from the first Nordstrom Cookbook. A friend made this for dinner one night, long before we started eating healthier, and it instantly became a family favorite! I love it because I have no dishes to do, and it is easy! I also love the way it makes my house smell. It creates a warm and cozy atmosphere, and the ingredients (and process) could not be more simple. 

One-Pan Cajun Jambalaya


  • 2 tbsp butter (or MCT oil,or ghee)
  • 1 yellow onion, chopped (or red)
  • 1 yellow bell pepper, chopped (I have used all colors)
  • 2 cloves of garlic, minced (two Trader Joe’s frozen garlic cubes)
  • 16 Ounces spicy smoked sausage, preferably Andouille, cut into ¼ inch slices (use whatever you like, turkey, chicken)
  • 1 cup long grain rice (I use brown)
  • 2 cups low-sodium chicken stock
  • 2 tbsp tabasco sauce (hold unless your kids like spice)
  • 1 14.5 ounce can diced tomatoes in juice
  • 1 tbsp Cajun seasoning


  • Melt butter over medium high heat
  • Add onion, bell pepper, garlic, and sausage and saute, stirring frequently until the vegetables are tender (about 7 mins)
  • Add the rice, broth, Tabasco sauce, tomatoes and Cajun seasoning
  • Stir until well mixed and bring to a boil
  • Reduce heat to low, cover, and simmer until rice is tender, 20 – 25 minutes
  • Remove from heat and allow to sit for 5 minutes.  Fluff with a fork and serve.

Most of the fat in this will be from the sausage, so you can opt to not eat it, or cook with low-fat or turkey sausage. I like to add shrimp (already cooked and defrosted) and just toss them in right at the end, already warmed up. Leftover chicken can also be added.

And again, for the kids I would leave the Tabasco for ppl to add on their own, it is spicy!

To serve, top with blue corn chips and greek yogurt, DELISH!

White Bean Chili…SLOWLY

One of the things I love about being a Health Coach is chatting with my friends about food!  In thinking about eating healthy people remember of all the yummy recipes they have in their vaults that are actually pretty darn HEALTHY!  If you have a delicious, healthy recipe email it to me, we are all in this together! 

This recipe comes from my friend Stephanie in Boise and the family INHALED it! We have now been making this for a few years and it is always a hit! Easy and full of flavor, and perfect for cold Fall days, especially when many of us are getting home late from work and kids activities.

Thanks Steph!

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White Bean Chili in the Crock Pot

Makes 8 servings


Three (3) 15-oz. cans Great Northern beans, drained – (AKA cannellini beans)

8 oz. cooked and shredded chicken breasts, could also use cooked ground turkey (skip the chicken for a Vegan/Vegetarian option & add one more can of beans)

1 cup chopped onions

1 1/2 cups chopped red bell peppers

2 jalapeno chili peppers, stemmed, seeded, and chopped (optional/ and I used one small can)

2 garlic cloves, minced (or two Trader Joe’s frozen garlic cubes)

2 tsp. group cumin

1/2 tsp. salt

1/2 tsp. dried oregano

3 1/2 cups chicken broth (use vegetable is going the vegan/vegetarian route)

sour cream

shredded cheddar cheese

tortilla chips


1. Combine all ingredients except sour cream, cheddar cheese and tortilla chips in slow cooker.

(If you are going to be around you can add the onions and peppers about 1 hour before completion for a bit more crunch)

2. Cover. Cook on Low 8-10 hours, or High 4-5 hours.

3. Ladle into bowls and top individual servings as desired: sour cream, greek yogurt, cheese, cilantro, lime wedges, chopped tomatoes, diced red onion, guacamole and chips.


The 411 on the White Bean Chili: Calories 193/ Fat 3g/Fiber 6g/Protein 21g

Salsa Chicken

I know for some people “eating clean” can feel overwhelming, but I promise you that it is actually so much easier than the traditional way most of us were taught to cook. When you work with whole foods you are using fewer ingredients and that makes it simple! Like anything, it just takes practice and once you build in some “go to” meals the rest falls into place.

My Son calls this “Salsa Chicken” (I called it Fiesta Chicken) but he is exactly right…it is two ingredients, salsa and chicken. It is his favorite meal and we eat this once a week.


Organic chicken can cost more, it should cost more, it has been treated and cared for in a healthier way. I buy it when I see it on sale, or at Costco, then freeze it.

Salsa Chicken

Place a package of frozen chicken breasts into a slow cooker.


Pour a jar of your favorite salsa over the chicken. Fill the empty salsa bottle with 1/2 to 1 C of water, shaking it up to get the rest of the salsa mixed in, and then dump that over the chicken as well.


Cook on high for 3 1/2 hours.


It can stay on warm for as long as you need. I usually take the chicken out about 30 minutes before we eat. Removing it from the liquid, place on a cutting board, or in a bowl, and use two forks to shred the chicken.


Add some cilantro or green onion to the top for garnish.

Now you have a healthy, flavorful, lean protein having done virtually no work! How you use it is up to you! Put out some fixings for taco night, or add to a big salad! Serve as is with some rice & beans, or a side of vegetables! My favorite is to just eat it in a bowl with a little sour cream (my vice) on top!


good food. good life.