Chicken and Sweet Potato Skillet

Updated: 7/10/25

Tired of boring meals? Try this recipe 3 different ways!

Three Ways to Change Up This Dish:

1. Mexican – Add chipotle powder, a pinch of cayenne pepper and fresh cilantro, to taste. Add a tablespoon of fresh lime juice.

2. Italian – Add oregano, onion powder, and coriander, to taste. Add a tablespoon of fresh lemon juice.

3. Indian – Add curry powder, to taste.

Chicken and Sweet Potato Skillet

Servings:
1 Protein
1 Vegetable
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 portion of Boneless, Skinless Chicken Breast
1 clove Garlic, minced
½ medium Sweet Potato, peeled and diced
1 cup chopped, fresh Kale
Black Pepper, to taste
Unflavored Non-Stick Cooking Spray

Preparation:
Season chicken pepper.  Spray skillet with unflavored cooking spray. Sautee chicken 8-10 minutes Remove and set aside.

In the same skillet, saute garlic, 1 minute; add diced sweet potatoes and kale. Cook 5-7 minutes or until sweet potatoes are tender.

Return chicken to skillet; heat until warmed through.  Serve while hot.

Salt Substitute

Salt Substitute

Servings:
Counts as nothing 

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 Tbsp Onion Powder
1 Tbsp Garlic Powder
1 Tbsp Paprika
1 Tbsp Dry Mustard
1 Tbsp Thyme
½ tsp White Pepper

Preparation:
Mix ingredients and store in an airtight jar or shaker.

The Difference Between Spices & Herbs

Update: 11/14/23

A great reminder to utilize herbs and spices to flavor your foods with out added fat, sugar and sodium!

Herbs and Spices: These words are often used together, but what is the difference between them?  While both are seasonings, spices generally are stronger tasting and smelling.  Spices typically are derived from the bark, berries, buds, fruit, seeds, roots, or stems of plants and trees, while herbs are the more gently fragrant leaves of plants. Spices include cinnamon, clove and nutmeg while herbs include mint, parsley and cilantro.

When Do You Add Herbs?

When you add herbs and spices to your dish depends on the kind of seasoning you are dealing with along with the cooking time. Mild flavors like basil and parsley work best added at the end while bolder flavored herbs like bay leaves and sage can be added from the beginning.

Comparing whole spices to ground spices, the flavoring of ground spices is more concentrated and will infuse food with flavor faster than whole spices. Ground spices can be added in the beginning if you have a short cooking time while whole spices can take their time releasing flavor in recipes that require longer simmer times.

Before adding any leafy herb to a dish, rub them with your fingertips gently in the palm of your hand to release flavors and aromas. Toasting some spices like cumin in a dry skillet can also enhance flavors as well. Need recipe ideas? We have tons!

Old Bay Style Seasoning Blend

Updated: 2/18/25

This Old Bay Style seasoning is a salt-free blend perfect for seafood!

Old Bay Style Seasoning Blend

Servings:
Counts as nothing

Suitable for all Freedom and Fast Track meal plans

Ingredients:
1 Tbsp. Sweet Paprika
3½ tsp. Celery Seed
2 tsp. Ground Bay Leaves
1 tsp. Dry Mustard Powder
½ tsp. Ground Ginger
½ tsp. Ground Black Pepper
¼ tsp. Ground Nutmeg
¼ tsp. Ground Cinnamon
¼ tsp. Cayenne Pepper (or more to taste)
1/8 tsp. Ground Allspice
1/8 tsp. Ground Cloves
1/8 tsp. Cardamom (optional)


Preparation:
Combine ingredients in an airtight jar - store in a pantry for 2-3 months. Sprinkle on your favorite seafood prior to preferred cooking method.

Turkish Spice Mix

Updated: 12/26/24

Turkish Spice Mix

Servings:
Counts as nothing

Suitable for all Freedom and FastTrack meal plans

Ingredients:
6 Tbsp Paprika
3 Tbsp Mint, dried
2 Tbsp Cinnamon, ground
2 Tbsp Garlic Powder
1 Tbsp Cumin Seed, coarsely ground
2 tsp Black Pepper
1 tsp Cloves, ground

Preparation:
Combine paprika, mint, cinnamon, garlic powder, cumin, pepper and cloves in a small bowl. Stir well to recombine after storing.

This can be made ahead and stored airtight at room temperature for up to 3 months.

To make a vinaigrette with the spice mix: Combine 2 Tbsp. dry mix with 1/3 cup red-wine, white-wine or cider vinegar and 2 Tbsp. water in a glass jar with a tight-fitting lid. Shake until well combined. Refrigerate for up to 5 days.

Garlic & Chive Spice Mix

Updated: 12/26/24
Versatile enough to season your favorite protein or make a quick salad dressing.

Garlic & Chive Spice Mix

Servings:
Counts as nothing

Suitable for all Freedom and FastTrack meal plans

Ingredients:
6 Tbsp Chives, dried
5 Tbsp minced Garlic, dried
3 Tbsp Dill, dried
1 tsp Black Pepper

Preparation:
Combine chives, garlic, dill, and pepper in a small bowl. Stir well to recombine after storing.

This can be made ahead and stored in an airtight for up to 3 months.

To make a vinaigrette with the spice mix: Combine 2 Tbsp. dry mix with 1/3 cup red-wine, white-wine or cider vinegar and 2 Tbsp. water in a glass jar with a tight-fitting lid. Shake until well combined. Refrigerate for up to 5 days.

Seasoning Blends: All Purpose and Spicy Seasoning

Updated: 12/9/24

Making your own seasonings is an easy way to satisfy your tastebuds!  Sprinkle these seasonings on vegetables or lean meats for instant flavor!

All Purpose Seasoning

Servings: Suitable for all Freedom and Fast Track meal plans

Ingredients:
3 Tbs. Onion Powder
1 Tbs. Garlic Powder
1 Tbs. Paprika
1 tsp. Dry Basil
1/2 tsp. Freshly Ground Black Pepper
1/2 tsp. Celery Seed
1 tsp. Ground Coriander
1 dash Nutmeg

Preparation: Combine all ingredients well in a small jar with a shaker top. Sprinkle on anything you desire.

🌶 Spicy Seasoning Blend 🌶

Servings: Suitable for all Freedom and FastTrack meal plans

Ingredients:
3 Tbsp Celery Seed
1 Tbsp Onion Powder
1 tsp. Garlic Powder
2 Tbsp Crushed Oregano
1 Tbsp Crushed Thyme
1 ½ tsp. Ground Bay Leaf
1 ½ tsp. Black Pepper
1 ½ tsp. Ground Cloves

Preparation: Combine all ingredients in a jar and shake mixture well. Yields about 1/2 cup.

Spice Cake Popcorn Seasoning

Updated: 10/15/21

Spice Cake Popcorn Seasoning

Ingredients:
1 Tbsp. Stevia
¼ tsp. Cinnamon
¼ tsp. Ginger, ground
¼ tsp. Allspice
¼ tsp. Nutmeg
¼ tsp. Ground Cloves

Preparation:
Mix all ingredients together, then gently sprinkle the mix a little at a time over hot, air-popped popcorn.

Smoked BBQ Popcorn Seasoning

Updated: 10/15/21

Smoked BBQ Popcorn Seasoning

Ingredients:
1/4 tsp. Garlic Powder
1/4 tsp. Onion Powder
1/4 tsp. Smoked Paprika

Preparation:
Mix all ingredients together, then gently sprinkle the mix a little at a time over the hot, air-popped popcorn.

How To: Pair Fresh Herbs

Don’t you love how fresh basil tastes with ripe tomatoes? Then you’re sure to enjoy all the other herb-and-produce pairings out there. The following guide tells you everything you need to know about adding fresh herb flavor to all your favorite dishes.  

Basil
Flavor notes: Sweet, slightly peppery; best added just before serving
Commonly used in: Pesto
Pair it with: Tomatoes (of course!), corn, eggplant, peaches, summer squash, melons, and berries
Try it in: Zucchini-Basil Soup

Chives
Flavor notes: A mix between garlicky and oniony; fresh and mild; best added just before serving
Commonly used in: Dips, sweet potatoes
Pair them with: All vegetables, but especially sweet potatoes, cauliflower, corn, cucumbers, and mushrooms
Try them in: Sweet Potato Turkey Patties

Cilantro
Flavor notes: Distinctive, bright, and citrusy; best added just before serving
Commonly used in: Salsas, Mexican and Thai dishes
Pair it with: Beets, carrots, cauliflower, corn, cucumbers, and tomatoes
Try it in: Soba Noodles with Grilled Shrimp and Cilantro

Dill
Flavor notes: Evergreen with hints of celery
Commonly used in: Pickles, borscht
Pair it with: Asparagus, broccoli, corn, cucumbers, tomatoes, beets, spinach, and cabbage
Try it in:  Brussels Sprout Slaw

Mint
Flavor notes: Pungent and refreshing when raw, mellow and oregano-like when heated
Commonly used in: Teas and Middle Eastern salads
Pair it with: Beets, carrots, cucumbers, eggplant, leafy greens, squash, tomatoes, and all summer fruits
Try it in: Watermelon Fruit Pizza

Oregano
Flavor notes: Pungent, peppery, spicy; good for grilling, roasting, and simmering
Commonly used in: Tomato sauces
Pair it with: Eggplant, bell peppers, leafy greens, squash, spinach, and citrus
Try it in: Zesty Lemon Pork Chop

Parsley
Flavor notes: Fresh with a hint of bitterness
Commonly used in: Sweet potato dishes, whole grain salads
Pair it with: All vegetables but especially salad greens and tomatoes
Try it in: The BEST Pomegranate Village Salad

Sage
Flavor notes: Earthy with hints of pine; good for simmering and marinades
Commonly used in: Holiday stuffings
Pair it with: Apples, squash, tomatoes, sweet potatoes, cauliflower
Try it in:  Cauliflower Stuffing

Tarragon
Flavor notes: Pungent, grassy, and anise-flavored
Commonly used in: Sauces
Pair it with: Asparagus, tomatoes, squash, peaches, pears, melons, and salad greens
Try it in: Greek Goddess Vegetable Dip

Herb-and-Produce Pairings: Basic Rules

Cooking with fresh herbs can be daunting at first. Here’s how to gain confidence in the technique while boosting the flavors of your foods.

Start small. Begin by sprinkling 1 to 2 Tbsp. of a chopped fresh herb over a simple dish (for four people) or a big plate of steamed vegetables. This amount will give you an idea of the flavor an herb imparts without overwhelming the recipe. 

Go bigger and bolder. Like what you taste? Try increasing the herb amounts. Big on flavor, you won’t miss added salt, sugars or fats. Play around with sizes as well. Tear herb leaves instead of chopping them or dust a dish with a fluffy chiffonade. 

Switch things up. Swapping out your herbs can completely transform a recipe. Try new herbs in place of old favorites. Sub basil for mint in a tomato salad, try tarragon in place of dill, and add cilantro in place of parsley. Enjoy! 

Dry Steak Rub

Updated: 5/20/24

Dry Steak Rub

Servings:
Seasonings are unlimited and count as 0

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 Tbsp Garlic, fresh
2 tsp. Basil
1 tsp. Rosemary
1 tsp. Black Pepper

Preparation:
Mix seasonings together in a small bowl and rub over any lean meat before grilling.

Steak Marinade

Updated: 5/20/24

Steak Marinade
 

Servings:

Suitable for all Freedom meal plans

Ingredients:
Kraft Light Zesty Italian
1 tsp. Yellow Mustard
Black Pepper, to taste

Preparation:
Add lean protein and marinade to a zip-lock bag and keep sealed in the refrigerator for 2-24 hours before cooking.

5 Ways to Spice Up Your Popcorn

Updated: 12/26/23

Skip the butter and salt....and spice up your air-popped popcorn with these Popcorn seasoning recipes! 

1. Cajun Popcorn Seasoning
Combine all ingredients in a jar and shake mixture well.  Season popcorn serving to taste.

Ingredients:
2 Tbsp Sweet Paprika
2 Tbsp Garlic Powder
1 Tbsp Cayenne Pepper
1 Tbsp Chili Powder
1 Tbsp Black Pepper
1 Tbsp Dried Oregano
1 Tbsp Onion Powder
1/2 Tbsp. Ground Nutmeg (optional)

2. Garlic Herb Popcorn Seasoning
Add all ingredients to a bowl, mix well.  Store in an airtight container.  Season popcorn serving to taste. 

Ingredients:
2 Tbsp Dried Rosemary
2 Tbsp Dried Thyme
4 tsp. Fennel Seeds
4 tsp. Garlic Powder
2 tsp. Dried Marjoram
2 tsp. Dried Sage

3. Mexican Cocoa Spiced Popcorn
Add all ingredients to a bowl, mix well.  Store in an airtight container.  Season popcorn serving to taste. 

Ingredients:
2 Tbsp Ancho Chile Powder
2 Tbsp Smoked Paprika
1 Tbsp Ground Cumin
2 tsp. Dried Oregano
2 tsp. Unsweetened Cocoa Powder
1 tsp. Freshly Ground Black Pepper

4. Apple Cinnamon Popcorn
Mix ingredients with serving of popcorn and enjoy!

Ingredients:
1 small Apple, chopped in small pieces
2 Tbsp Ground Cinnamon

5. Pumpkin Pie Popcorn
Combine all ingredients in a jar and shake mixture well.  Season popcorn serving to taste. 

Ingredients:
4 tsp. Cinnamon
2 tsp. Ground Ginger
1 tsp. freshly grated Nutmeg
1 tsp. Ground Allspice
1/2 tsp. Ground Cloves

Sodium Free Seasoning Blend

Sodium Free Seasoning Blend

Servings:
Counts as nothing

Suitable for all Freedom and Fast Track meal plans

Ingredients:
1 Tbsp Garlic Powder
1 Tbsp Dry Mustard
1 Tbsp Ground Black Pepper
2½ tsp. Thyme leaves
2½ tsp. Onion Powder
2½ tsp. Paprika
2½ tsp. Ground White Pepper
2¼ tsp. Celery Seed
2¼ tsp. dried Lemon Peel, finely chopped

Preparation:
Combine ingredients in an airtight jar - store in a pantry for 2-3 months. Sprinkle on your favorite protein or vegetables prior to preferred cooking method.

Middle Eastern Spice Mix

Middle Eastern Spice Mix

Servings:
Counts as nothing

Suitable for all Freedom and Fast Track meal plans

Ingredients:
1 Tbsp Paprika
1 tsp. Cumin
1 tsp. Cardamom
1 tsp. Ground Pepper
1 tsp. Red Pepper Flakes, crushed
1 tsp. Turmeric
1 tsp. Ground Cinnamon
½ tsp. Allspice
½ tsp. Coriander
½ tsp. Cloves
½ tsp. Ground Ginger

Preparation:
Combine ingredients in an airtight jar - store in a pantry for 2-3 months. Sprinkle on chicken prior to preferred cooking method.

Emeril's Essence Seasoning Blend

✨BAM! When it comes to Cayenne Pepper, use as little or as much as you’d like! ✨

Emeril's Essence Seasoning Blend

Servings:

Counts as nothing

Suitable for all Freedom and FastTrack meal plans

Ingredients:
3 Tbsp Paprika
2 Tbsp Garlic Powder
1½ Tbsp Onion Powder
1½ Tbsp Black Pepper, freshly ground
1 Tbsp Oregano, dried
1 Tbsp Thyme, dried
1 Tbsp Tarragon
1 Tbsp. Cayenne Pepper (optional)

Preparation:
Combine all ingredients in a mixing bowl and store in an airtight container in your spice cabinet for up to 3 months.

Pickling Mix

Pickling Mix

Servings:
Counts as nothing

Suitable for all Freedom and Fast Track meal plans

Ingredients:
¼ cup Mustard Seeds
¼ cup Dill Weed
¼ cup Coriander Seeds
2 Tbsp Chili Peppers, crushed
2 Tbsp Bay Leaves, crushed
1 Tbsp Celery Seed
1 Tbsp White Peppercorns

Preparation:
Combine ingredients in an airtight jar - store in a pantry for 2-3 months. Use a 1:1 ratio of Apple Cider Vinegar and Water, bringing it to a boil. Add 2-3 Tbsp of pickling mix. Add your vegetables, ensuring the vegetables are submerged and cool prior to refrigerating for 1-3 days.

Onion Paprika Seasoning Blend

Onion Paprika Seasoning Blend

Servings:
Counts as nothing

Suitable for all Freedom and Fast Track meal plans

Ingredients:
2 tsp. Paprika
2 tsp. Onion Powder
½ tsp. White Pepper
½ tsp. Cayenne Pepper (optional)

Preparation:
Combine ingredients in an airtight jar - store in a pantry for 2-3 months. Sprinkle on your favorite proteins or vegetables prior to preferred cooking method.

Chicken Seasoning

Chicken Seasoning Blend

Servings:
Counts as nothing

Suitable for all Freedom and Fast Track meal plans


Ingredients:
1 Tbsp Parsley
1 Tbsp Marjoram
1 Tbsp Savory
2 tsp. Paprika
2 tsp. Onion Powder
2 tsp. Garlic Powder
1 tsp. Sage
1 tsp. Thyme

Preparation:
Combine ingredients in an airtight jar - store in a pantry for 2-3 months.

Add 1-2 Tbsp to your favorite diet snack cracker and coat vegetables or your favorite protein. Cook in an air fryer until thoroughly cooked.

Lime Taco Dressing

Updated: 5/2/23

Try this quick and easy dressing perfect for salads or marinades for skewers on the grill!

Lime Taco Dressing 🌮

Servings:
Counts as nothing

Suitable for all Freedom and Fast Track meal plans

Ingredients:
1 Tbsp juice of a fresh Lime
1 Tbsp juice of a fresh Lemon
2 Tbsp Water (not softened)
2 Tbsp Homemade Taco Seasoning

Taco seasoning:
1 Tbsp Chili Powder
1 tsp. Paprika
3/4 tsp. Garlic Powder
¼ tsp. Black Pepper
¼ tsp. Oregano
1 tsp. Red Pepper Flakes or a 1/2 tsp. if you do not like it spicy
½ tsp. Onion Powder

Preparation:
Combine all ingredients in a small mixing bowl and use as much as needed for your salad or your low carbohydrate tortilla wrap.