SPAGHETTI SQUASH CRUST PIZZA Ingredients: 4 cups of spaghetti squash that has been shredded in a food processor (I blended mine in the vita mix) 1 cup egg beaters 1 heaping cup of mozzarella cheese Italian seasoning if desired Mix and smash down on a parchment lined sheet Bake at 400 40ish minutes. Until dark golden brown I flipped over and cooked 20-30 more minutes Sauce: Blended tomatoes with Italian Seasoning Topping: 1 cup mozzarella, 8-10 oz of meat depending on what you use 2 cups of veggies -I used mushrooms/red peppers and a small bit of black olives and onions Added the toppings and cooked on broil until cheese melted. About 6 min. This makes 4 full Lean and Green meals
CRISPY BUFFALO CHICKEN BITES Ingredients: 9 oz. raw boneless skinless chicken breast cut into cubes - should yield 6 oz cooked (1 Lean) 1 tbsp Frank's Red Hot Wing Sauce (1 Condiment)... 1 Bag Medifast Parmesan Cheese Puffs (1 Meal) 1 tbsp Reduced Fat Grated Parmesan Cheese (1 Condiment) Optional Dipping Sauce: 2 tbsp Hidden Valley Light Ranch Dressing (1 Healthy Fat) 1 tsp Frank's Red Hot Wing Sauce (0.33 Condiments) Directions: Preheat Oven to 350. Finely crush the Parmesan puffs into a bread-crumb consistency - use food processor or just whack the heck out of the (already opened) bag with something heavy. Mix the Parmesan cheese with the processed Parmesan puffs and pour crumb mixture into a plastic Ziploc bag. Set aside. Cut Chicken Breast into approximately 1 inch cubes/chunks. Combine chicken with 1 tbsp of Frank's Hot Wing Sauce, tossing until combined. Place the coated chicken (let excess sauce drip off chicken before placing in bag) into the Ziploc bag with the crumb mixture and shake the bag, making sure the chicken is completely coated with the crumbs. Put the crumb coated chicken cubes onto a baking sheet lined with parchment paper (etc.) and bake for approximately 25-30 minutes. Cooking time will vary depending on your oven, but I used my oven light and kept an eye on them to make sure they didn't burn. Combine ranch dressing and 1 tsp Frank's Hot Wing Sauce and stir until combined. Serve with chicken bites. 1 Lean Serving with 2.33 Condiments, 1 Healthy Fat, and 1 Meal (Don't forget to add your Greens!)
CHICKEN with CHIPOTLE MUSHROOM CREAM SAUCE Ingredients: 18 oz Raw Chicken Breasts - should yield 12 oz cooked (2 Lean) 1/4 tsp Salt or garlic salt (1 Condiment) 1/8 tsp Pepper (1/4 Condiment) 1 tsp olive oil (1 Healthy Fat) For the Sauce: Pam spray 1 Cup Mushrooms (2 Greens) 1 scallion, thinly sliced (approx 1/4 cup= 1/2 green) 1/2 cup lower-sodium chicken broth (1/2 Condiment) 2 wedges Light Queso&Chipotle Laughing Cow cheese (1 healthy fat) 1/4 tsp dried rosemary (1/4 Condiment) Dash of Salt (optional) Directions: Season the chicken with salt and pepper. In a large non-stick skillet, heat 1 tsp olive oil over medium heat. Add the chicken and cook until golden brown, about 3-5 minutes per side. Transfer to plate and keep warm with foil tent. Spray pan with non-stick spray and add the mushrooms, scallions and a splash of the broth to the skillet. Cook over medium heat, tossing frequently, until the mushrooms have wilted, about 3 minutes. Add the remaining broth, light cheese wedges, rosemary and dash of salt. Stir until the cheese melts, about 1 minute. Return the chicken to the pan and bring to a simmer. Cover and cook until the chicken is cooked through and still juicy, about 5 to 10 minutes. Divide the chicken and sauce evenly among two plates. Recipe makes 2 Servings, each with 1 Lean, 1 1/2 Greens (You still need to add 1 1/2 additional servings of greens per person. I've chosen steamed broccoli), 1 Condiment and 1 Healthy Fat per serving
INDIAN CHICKEN with ROASTED CAUIFLOWER & CURRY YOGURT SAUCE Ingredients: 9 oz (cooked weight) of grilled chicken (1 1/2 Leaner) *This is approx 14 oz raw weight of chicken 12 oz bag of frozen cauliflower (4 Green) *12 oz frozen bag of cauliflower yielded 340 grams cooked weight 1 red bell pepper (2 green) 1 tsp olive oil (1 Healthy Fat) 1 cup reduced sodium chicken broth (1 Condiment) 1 tsp yellow curry powder (1 Condiment) Indian Yogurt Sauce: 1 single serving Fage Plain Greek Yogurt (7 oz container) (1/2 Lean) 1 TB light mayonnaise (1 Healthy Fat) 1 TB yellow mustard (1 Condiment) 1 tsp yellow curry powder (1 Condiment) 2 packets Splenda (2 Condiments) Preheat oven to 375 degrees. Break up the cauliflower or use bag of frozen cauliflower and place in a 13 x 9 baking dish. Pour chicken broth over the cauliflower. Sprinkle 1 tsp of Curry Powder over the cauliflower. Bake at 375 degrees for 45 minutes, turning every 15 minutes. Using olive oil, light saute red bell peppers until tender. Grill 2 boneless skinless chicken breasts and cooked until done on a indoor or outdoor grill. Shred grilled chicken. Mix shredded chicken and bell peppers together. Make the yogurt sauce by mixing all the ingredients. Spoon sauce over grilled chicken, hot cauliflower and serve. This recipe makes 2 servings. Each serving: 1 Lean, 3 Green, 1 Healthy Fat, 3 Condiments.
TACO BAKE Ingredients:
Crust 8 tbsp or 1/2 cup reduced fat cream cheese, softened (8 Condiments) 1/4 cup egg beaters (0.125 Lean) 5 tbsp Fat free half and half (5 Condiments) 1/2 teaspoon taco seasoning (.25 Condiment) 8 ounces low fat Mexican cheese blend, shredded (2 Lean) Topping 24.37 ounces 93% fat free Jennie-O ground turkey, cooked (4.875 Lean) 4 teaspoons taco seasoning (2 Condiments) 1 cup tomato puree - tomatoes chopped then pureed to equal 1 cup (4 Greens) 4 ounces chopped green chilies (8 Condiments) 4 ounces Mexican cheese blend, shredded (1 Lean) Directions: For the crust, beat the cream cheese and eggs until smooth. Add the cream and seasoning. Grease a 9"x13" baking dish; spread the cheese over the bottom. Pour in the egg mixture as evenly as possible. Bake at 375ยบF, 25-30 minutes. Let stand 5 minutes before adding the topping. For the topping, brown the hamburger; drain fat. Stir in the seasoning, tomato sauce and chilies. Spread over the crust. Top with cheese. Reduce oven to 350ยบF and bake another 20 minutes or so until hot and bubbly. Serve with your favorite veggies! 8 servings: 1 Lean, 3 Condiments, and 1/2 Green per serving (You will need 2 1/2 more greens per serving)
REVOLUTION ROLLS -- (Great for sandwiches or making a pastry) Ingredients: 3 eggs at room temp (1 Lean) 3 tablespoons light cream cheese at room temp (3 Condiments) A pinch or 1/16 tsp cream of tartar (you can use white vinegar or lemon juice as a substitute) 1 packet splenda (1 Condiment) Instructions: Preheat oven to 350 degrees. Separate egg whites from egg yolks, putting whites in one bowl and yolks in another bowl. Add cream of tartar (or vinegar or lemon juice) to whites. Beat whites on high until stiff peaks form. Set aside. Add cream cheese and splenda to yolks. Whisk yolk mixture until blended. Gently whisk yolk mixture into whites being careful to not over mix and make the whites fall. On a cookie sheet lined w parchment paper, make six equal sized blobs, not touching. Bake at 350 for 30 to 35 minutes (Mine cooked in 25 minutes). They are good warm, but awesome cold and can be toasted without problem! Freeze the left overs in plastic wrap or individual sandwich bags or keep them in the fridge for up to 5 days in a large ziploc bag. Toast them to make them crispy again!
Makes 6 Rolls or 3 servings
CHICKEN TACO SOUP Ingredients: 2 cups reduced sodium chicken broth (2 condiments) 2 cups water 1 cup rotel diced tomatoes with green chilies (2 greens) 1 teaspoon reduced sodium taco seasoning mix (1 1/2 condiments) 1/2 teaspoon cumin (1/2 condiment) 1/4 teaspoon chili powder (1/2 condiment) 1 clove garlic, minced (1 condiment) 13-14 oz raw chicken breasts - should yield 9 oz cooked (1 1/2 lean) 2 cups cabbage, chopped (May need more because of shrinkage) (4 greens) 2 oz Kraft 2% Mexican Cheese to garnish (1/2 lean) Directions: Combine chicken broth, water, diced tomatoes, taco seasoning, cumin, chili powder, garlic, cabbage and chicken in a crock pot. Cook on low for 6 to 8 hours or on high 3 to 4 hours. Shred chicken breasts in crock pot before serving. Pour soup into bowls and top with cheese. Servings: 2 Each serving has 1 Lean, 3 Greens and 2.25 Condiments If you do not add the cheese, use 18 oz raw chicken breasts which should yield 12 oz cooked
SKINNY GREEN CHILE CHICKEN ENCHILADA DIP Ingredients: 4 ounces low fat cream cheese, room temperature 1 cup plain low fat Greek yogurt ¼ cup green enchilada sauce 7 ounce can diced green chilies ½ tsp cumin ½ tsp chili powder ¼ tsp kosher salt 1 lb cooked chicken breast, shredded ½ cup part skim mozzarella ½ cup low fat Monterey jack cheese, divided Directions: 1. In a large bowl whisk together the cream cheese, yogurt, enchilada sauce, green chiles, and spices. 2. Fold in the shredded chicken, mozzarella, and 1/4 cup of the monterey jack cheese. 3. Place all of the ingredients in the slow cooker and cook on low for 2 hours. 4. Remove the dip from the slow cooker and put it in an oven safe dish. 5. Top with the remaining cheese and stick it under the broiler until the cheese is lightly browned. 6. Serve with vegetables not chips! Makes 4 servings Per serving: 1 protein, 1 healthy fat, ½ vegetable (will need 2 ½ more servings), 3 condiments
CHICKEN BURRITOS Cauliflower Tortilla Ingredients: 2 cups of cauliflower grated to look like rice ½ cup egg beaters 1/8 tsp salt ¼ tsp pepper • Note: This makes 2 servings of tortillas, • 3 tortillas per serving Burrito Ingredients: 3 cauliflower tortillas 3 ounces cooked chicken 1 ounces (1/8 cup) low fat Mexican Cheese shredded 1 ½ ounces avocado 2 tbs cilantro *Note: this makes 1 serving. Cauliflower Tortilla Directions: Preheat oven to 375 degrees and line a baking sheet with parchment paper. Grate cauliflower to get a texture slightly finer than rice. (Once it’s riced, measure it to make sure you have 2 cups packed.) Place riced cauliflower in a bowl and microwave for 2 minutes and stir, then another two minutes and stir again. Then place in a dish towel and squeeze excess water out as hard as you can. Place drained cauliflower back in bowl and add egg beaters, salt and pepper. Mix well. Spread mixture onto a baking sheet into 6 small fairly flat circles. Place in over for 10 minutes then pull out of oven and carefully peel them off the parchment and flip them and place back in the oven for 5-7 more minutes. Once they are done place them on a wire rack to cool slightly. Burrito Directions: Mix the shredded chicken, cheese, cilantro, and the diced avocados. Lay a cauliflower tortilla flat on a plate and add ¼ of the mixture, form a roll. Repeat the process for all three tortillas. Spray pan with 10 sprays non-stick pan spray and heat to medium-high heat. Place all three tortillas on the pan and cook for 2 minutes. Flip on the other side and cook for another minutes or until the burritos are golden in color.
Serve warm.
NOTE THE SERVING SIZE UNDER EACH INGREDIENTS Per serving: 1 leaner protein, 1 healthy fat, 2 vegetables, 2 condiments
FAJITA CHICKEN DIP Serves 4
Ingredients: 1 1/2 cup Cottage Cheese, 1% 1 cup Raw Cauliflower 1 cup Raw Celery 1 cup Raw Peppers, Green 1 cup Raw Peppers, Red 1 tbsp Raw Scallions 16 olives Olives, Black 1 meal Fajita Seasoning Mix 4 oz Cheese, cheddar, reduced fat, shredded 2 cup Cooked Tomatoes, diced 3 ounce Avocado 12 oz Chicken, breast, boneless, skinless 2 tsp Lemon or Lime Juice
Additional Notes to Ingredient List: Try canned diced tomatoes with green chilies for a little extra flavor. Preparation: 1. Shred already-prepared chicken. 2. In a food processor, blend cottage cheese until smooth. 3. Combine chicken, cottage cheese, fajita mix, cooked tomatoes, and lemon or lime juice in a bowl and mix together. 4. Transfer mixture to a baking dish. Top with cheese and bake at 375 degrees Fahrenheit for 25-30 minutes or until hot and bubbly with cheese melted on top. 5. Garnish with scallions, avocado, and olives. Serve with non-starchy veggie dippers listed or other low carb veggies of your choice.
CAULIFLOWER "POTATO" SALAD Ingredients: 1 1/4 cup cauliflower, cooked and chopped (2 1/2 Greens) 1/4 cup celery, chopped (1/2 Green) 1 hard boiled egg, chopped (1/3 Lean) 1 to 2 tbsp light mayo (1 to 2 Healthy Fats) 1 tsp mustard (1 Condiment) 1/8 tsp salt (1/2 Condiment) 1/8 tsp onion powder (1/4 Condiment) pinch of pepper sprinkle of paprika Directions: Steam cauliflower until it reaches the same texture as cooked potatoes. Rinse in cold water to cool; pat with paper towel until dry. Chop the cauliflower into small bites. Mix into a bowl with celery and eggs, Add mayo, mustard, salt onion power, and pepper. Mix well. Sprinkle with paprika. Chill for 1 hour. 1 serving with 1/3 Lean (you still need 2/3 Lean such as 4 oz of chicken or 4.7 oz fish, shrimp or 99% fat free ground turkey), 3 Greens, 2 Condiments and 1 to 2 Healthy Fats (use 1 tbsp of mayo when eating chicken or 2 tbsp mayo when eating fish or shellfish)
CAULIFLOWER BREAD STICKS Ingredients: 1 cup raw grated cauliflower or 100 grams (2 Greens) 1/4 cup egg substitute * you are able to add up to 2 oz of additional protein per Nutrition Support 1 cup shredded or 4 oz 2% light mozzarella, divided (1 Lean) Garlic salt and Italian seasonings, to taste Marinara Sauce: 1/2 cup Italian diced tomatoes - less than 5 g of carbs per serving (1 Green) You can also use Walden Farms Marinara Sauce, but 1/4 cup is considered to be 2 condiments and is not a vegetable. You would have to add a third of veggies to your meal if you choose this option. Directions: Puree Italian diced tomatoes in a small chopper. Set aside. Preheat oven to 350. Mix cauliflower, 1/4 cup egg substitute, and 3 oz or 3/4 cup shredded mozzarella together in a bowl until combined. Line a 9 x13 loaf pan with parchment and lightly spray with Pam. Pour mixture into pan about 1 -1/2 inch deep. (It is okay if the mixture does not cover the entire pan). Bake at 350 for 30 min or until set. Lift the edges of the parchment and place bread with parchment on to cookie sheet. Carefully use a spatula to lift the edges of the dough off the parchment and flip the dough. Bake for an additional 15 minutes at 450 degrees. Take out of oven and with a pizza cutter, slice strips through set dough. Separate slightly. Sprinkle with garlic salt, Italian seasonings and 1 oz or 1/4 cup 2% reduced fat mozzarella or three cheese blend. Continue baking at 450 degrees for about 10 more minutes until cheese is melted. Serve with marinara sauce. 1 Complete Lean and Green Meal, No Healthy Fat Required
LOADED CAULIFLOWER “MASH” BAKE Ingredients: 4 slices Jennie-O Extra Lean Turkey bacon 6 cups cauliflower florets 3 cloves crushed garlic 1/3 cup 1% buttermilk 1 tbsp whipped butter ¾ tsp salt ½ tsp black pepper 2 tbsp minced fresh chives, divided ¼ cup shredded reduced fat cheddar cheese Directions: Cook the turkey bacon in a skillet until crisp; set aside on a paper towel then crumble. Fill a large pot with water, bring to a boil and add cauliflower and garlic. Boil until the cauliflower is soft, about 15-20 minutes. Drain, and return to the pot. Preheat the oven to 350°F. Add the buttermilk, butter, salt and pepper to the cauliflower and purée with a hand blender. If you don't own a hand blender, a regular blender would work fine as well. Mix in 1 tbsp of the chives and transfer to 4 individual casseroles (3/4 cups each) or one 8 x 8 casserole dish and top with cheddar and crumbled bacon. Bake in the oven until the cheese melts, about 5 minutes then top with remaining chives. Makes 4 servings Per serving: ¾ ounce protein, 3 vegetables, 3 condiments, ¼ healthy fat
ITALIAN MEATBALLS Ingredients: 21 oz 93% reduced fat ground beef - should yield 3 - 5 oz portions cooked (3 Leans) 2 tbsp parmesan cheese (2 Condiments) 1 tsp basil leaves (1 Condiment) 1/4 cup egg beaters 1 tbsp parsley flakes (1 Condiment) 1/4 tsp garlic powder (2 Condiments) 1/4 tsp pepper (1/2 Condiment) 1/4 tsp fennel - optional (1/2 Condiment) 1 1/2 cups Italian diced tomatoes – less than 5 grams of carbs per 1/2 cup (3 Greens) Directions: Preheat oven to 350 degrees. Combine all ingredients except the diced tomatoes in a bowl until combined. Form balls from the meat. Bake for 20 minutes or until done. Measure out 5 oz of cooked meatballs and add 1/2 cup of Italian diced tomatoes in a small saucepan over medium heat until heated thoroughly. I like to use a fork and smash the diced tomatoes so it resembles a chunky marinara sauce. Serve with 1 cup spaghetti squash (2 Greens) or make a meatball sandwich with the revolution rolls (1/3 Lean and 1.33 Condiments)! If you eat it with the revolution rolls, make sure you add 2 more greens!
MEXICAN CHICKEN STIR-FRY Ingredients: 2 tsp olive oil (2 healthy fats) 2 – 9 ounce skinless chicken breasts- fat trimmed off and diced into 2” chunks (2 leaner – should cook down to 2 - 6 ounce servings) 1 ½ cups bell peppers (3 veggies) 1 ½ cups broccoli florets (3 veggies) 1 tsp cumin (2 condiments) ½ tsp cayenne pepper (1 condiment) ½ tsp smoked paprika (1 condiment) Optional: ½ tsp chili powder (1 condiment) Directions: Heat a large pan on medium high heat. Add oil and heat until shimmery, about 20 seconds. Add diced chicken, stir occasionally until lightly browned on all sides- about 5 minutes. Add peppers and broccoli and continue to cook until veggies are slightly browned and softened, about 10 minutes. Add spices and a little water to help coat the stir fry with the spices, about 2 tbsp. Cook until water is completely absorbed. Removed and enjoy. Makes 2 servings
SPAGHETTI SQUASH TORTILLAS Ingredients: 4 cups pureed spaghetti squash 1/2 cup (2oz.) reduced fat, shredded cheddar cheese 2 eggs 1/2 cup liquid egg substitute Directions: 1. Preheat oven to 375 F 2. Puncture spaghetti squash about 10 different spots 3. Place in microwave for 10-15 min depending on size. 4. Allow time for it to cool. 5. Cut in half and remove seeds. 6. Remove the flesh (spaghetti) and puree in blender. 7. Add cheese, eggs, and egg substitute, and mix until thoroughly combined. 8. Pour a small portion of the mixture onto a baking sheet lined with lightly greased parchment paper. With a spatula, spread to make a small taco shell. Repeat to make a total of 6 shells. 9. Bake for about 20 min and flip cook for another 5-10 min. 10. Enjoy! Makes 3 servings Per serving 3 vegetables 2 ounces of protein
CROCKPOT SALSA CHICKEN Ingredients six -9 ounce chicken breasts, boneless, skinless 1 Ÿ cups salsa 1 cup shredded cheese, Mexican blend INSTRUCTIONS 1. Place whole chicken breasts in your crockpot and pour the salsa over it. Cook anywhere from 1½ to 2 hours on high, you don't want to cook it longer because it will start falling apart. 2. Preheat oven to 425 F degrees. 3. Take a 8x8 baking dish or 9x13, depends how big your chicken breasts are, mine were fairly small, you can spray it with cooking spray if you want, but I didn't, and carefully place the chicken in the dish. Spoon some of the leftover salsa (from the crockpot) over the chicken and sprinkle evenly with the cheese. 4. Bake for 15 minutes or until it's nice and golden brown, and you'll see the sauce and cheese bubbling. Makes 7 servings Per serving 1 Leaner protein 3 condiments need to add 1 healthy fat and your greens for the day
BUFFALO CHICKEN in the SLOW COOKER Ingredients: 18 oz raw boneless, skinless chicken breasts (yields 12 oz cooked) 1/4 cup Frank's Hot Wing Sauce (4 Condiments) 2 tbsp light margarine, melted used Land O' Lakes Light Butter with 5g fat and 50 calories per tbsp (2 Healthy Fats) Directions: Combine hot wing sauce and margarine in a slow cooker. Add chicken breasts and toss to coat in sauce. Cook on low for 6 to 8 hours. Shred chicken in the pot (optional). 2 Servings with 1 Lean, 2 Condiments and 1 Healthy Fat per Serving
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"SPAGHETTI" with MEAT SAUCE Ingredients: Sauce:
7 oz ground 93% lean turkey (should cook down to 5 oz) (1 lean) 1/2 cup diced celery (1 green) 1/2 cup diced italian tomatoes (with 5g carbs or less per 1/2 cup serving) (1 green) 1/4 tsp garlic powder (1/2 condiment) 1/4 tsp onion powder (1/2 condiment) 1/4 tsp dried basil (1/4 condiment) 2 tsp fresh grated parmesan (1/2 condiment)
"Spaghetti": 1/2 cup cooked spaghetti squash (1 green) 1/8 tsp garlic powder (1/4 condiment) 1/8 tsp onion powder (1/4 condiment) pinch of fresh ground black pepper Directions:
Dice and saute the celery with the garlic and onion powder for a minute or so. Add in the ground turkey and the basil. Cook until the turkey is almost cooked through. Add in the tomatoes and simmer for 10 minutes. Wash the squash and pierce the skin all over with a metal skewer. Microwave for 6 minutes, turn over and microwave for another six minutes. When done, let cool a bit then cut open, scrape out the seeds and discard. For the remaining flesh, scrape with a fork to separate the threads. My one small spaghetti squash will yielded around 2 cups of squash. Place 1/2 cup of squash into a bowl. Sprinkle with garlic powder, onion powder, ground black pepper and a bit of salt. Top with the meat sauce and stir to combine. Grate fresh Parmesan on top. 1 lean, 3 green, 2 1/4 condiments, no healthy fat required
Note: This recipe makes a LOT of meat sauce for a relatively small amount of squash. I'd eat the sauce plain, so this is not a problem. You could always cut out the celery and increase the squash to 1 cup, but I love celery in my spaghetti sauce. You also could substitute Walden Farms marinara for the 1/2 cup Italian tomatoes and increase the squash serving further (remember to count the marinara as a condiment!)
MEXICAN FIESTA TACO TURKEY BURGER Ingredients: 8 oz raw 85%-94% fat free ground turkey - yields 5 oz cooked (1 lean) 1/4 cup chopped green peppers (1/2 green) 1/4 cup chopped red peppers (1/2 green) 2 tsp low sodium taco seasoning mix (3 condiments) 1 tbsp water dash of Worcestershire sauce dash Tabasco sauce Directions: Place turkey, green peppers, red peppers, taco seasoning mix, 1 tbsp water, Worcestershire sauce and Tabasco sauce into a mixing bowl. Mix until just combined. Form patties. Once all are formed, cook however you like to cook burgers. Grill (indoor or out), cook in hot skillet, or broil under broiler. Cook for 3-4 minutes per side or until an internal thermometer has reached 165 degrees. *Note: If you would like to add 1 oz 2% reduced fat cheese such as Mexican Three Cheese blend 3-6g fat /oz to the top of your burger, decrease your raw meat to 7 oz so that it yields 3.75 oz cooked. You can also use one slice of 2% American Cheese that is 2.5 grams of fat in place of the Mexican Cheese. 1 Lean, 1 Green, and 3 Condiments
MOM’S EGGPLANT LASAGNA Ingredients: Eggplant appx 3 med size (445 g cooked) (9 green) 2 14 oz cans of diced tomatoes - less than 5 g of carbs per serving (7 green) 1/2 tsp italian seasoning (1 condiment) 1/2 tsp garlic powder (1 condiment) 1.5 packages of Jennie O Hot Italian Turkey sausage (22.5 oz cooked) (4.5 lean) 16 oz 1 or 2% cottage Cheese (1 1/2 leaner) 1/4 c egg beaters (1/8 leanest) 1 3/4 c low fat Mozzarella Cheese (1 3/4 lean) Directions: Preheat over to 400. Slice the eggplant, sprinkle with salt, put in single layer on parchment paper, lightly salt and bake turning half way. Takes 2 baking sheets. Once done, reduce oven to 350 degrees. Stir together diced tomatoes, italian seasoning and garlic powder. Simmer over low heat till thickened. About 30 minutes. Take turkey sausage out of skins and brown, stir in with tomatoes. In a food processor or blender, mix together cottage Cheese and egg beaters. Blend until smooth. In 9X13 in pan spread 1/4 tomato sauce in bottom of pan. Put down one layer of cooked eggplant, spread 1/2 cottage cheese mixture on eggplant, spread 1/2 remaining sauce, sprinkle on 1/2 the mozzarella, repeat. Bake at 350 for 45 min. The entire recipe makes: 16 green, 8 Lean, 2 condiments This recipe makes 8 servings. Each serving is: 2 green, 1 lean, .25 condiments
CHEESY CHILI SPAGHETTI SQUASH CASSEROLE Chili Ingredients: 1 lb 95-97% lean ground turkey 1 tsp ground cumin ½ tsp ground coriander 1 tbsp chopped chipotles in adobo (optional) ½ tsp garlic powder 1 tsp dried oregano ½ cup prepared salsa ¼ tsp salt ½ tsp pepper Casserole Ingredients: 4 cups cooked spaghetti squash 2 tbsp butter, melted ¾ cup low fat plain greek yogurt 1 ¾ cup 2% Mexican cheese shredded, divided
Directions: For the chili: In a medium saucepan brown the ground meat seasoned with salt and pepper. Pour off any extra fat and discard. Add the rest of the chili ingredients and simmer for about 10 minutes. For the casserole: Cook the spaghetti squash in the microwave with holes in it for 6 minutes on each side. You can also cook it in the oven on 350 degrees for 40-60 minutes. Split open and rake out the seeds. Scrape the spaghetti squash into noodles with a fork. In a medium bowl combine the cooked spaghetti squash and melted butter, tossing to coat. Spread the squash out in a 12 - 14 inch casserole dish. Sprinkle with 3/4 cup of shredded cheese. Spread the Greek yogurt over the cheese. Spoon on the chili and spread it out, leaving a 1 inch border of spaghetti squash around the edge. Top with the remaining 1 cup of shredded cheese. Bake in a 350 degree oven for 30 minutes or until heated through. Serve hot. Makes 5 servings Per serving: 1 leaner protein, 3 condiments, 1 healthy fat, 1 2/3 vegetables
SPACHETTI SQUASH BREAKFAST CASSEROLE Ingredients: 4 cups cooked spaghetti squash 1 lb ground turkey 2 cups chopped fresh bell peppers Ÿ cup chopped red onion 1 cup chopped mushroom 2 cups chopped kale 1 cup sliced tomatoes for topping 4 eggs salt and pepper to taste Directions: Cook the spaghetti squash in the oven or microwave. Saute the onions, ground turkey, peppers until cooked and tender. Set aside Pull apart the insides of the spaghetti squash with a fork. Set aside. Mix all ingredients together thoroughly. Pour into a 8x8 or 9x9 baking dish. Top with tomato slices. Bake at 375 degrees for 1 hour. The dish is ready when the center is firm and set. Let cool for about 5 minutes and serve. Makes 6 servings Per serving: ½ lean protein, 3 vegetables, 2/3 condiment *NOTE: the picture shows cheese on the top. You can add cheese to finish out your lean if you would like. Just make sure it is low fat.
CREAMY CHICKEN CASSEROLE Ingredients: 2T Parmesan 2t sour cream 4T half and half 18.2 raw boneless chicken, diced (yields 12 oz cooked: 2 leans) 2 t tomato paste 3/4 c cauliflower 3/4 c mushroom 3/4 c celery 3/4 c broccoli You can substitute veggies to your preference as long as you total 3 greens per serving. This photo shows 3 servings with cauliflower and broccoli. SautĂŠ veggies together-Add chicken, cook 2 more min Add tomato paste, sour cream, and half and half Place in baking dish and sprinkle with Parmesan. Bake at 350F for 30 min. Makes 2 servings (photo shows 3 servings in an 8x12 pan) Each serving: 1 "leaner" 3 greens 1 healthy fat 3 condiments
OVEN BAKED CHICKEN FAJITA Ingredients: 27 oz boneless, skinless chicken breasts, cut into strips should cook down to 18 oz (3 Leans) 1 tbsp olive oil (3 Healthy Fats) 3/4 package or 18 grams McCormic fajita seasoning mix (9 Condiments) 1 cup Rotel diced tomatoes with green chilies, undrained (2 Greens) 1 cup red bell pepper, cut into strips (2 Greens) 1 cup green bell pepper, cut into strips (2 Greens) 1 1/2 cups zucchini or yellow squash (3 Greens)
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Directions: In a large bowl, combine chicken strips with olive oil and fajita seasoning mix. Marinade in the fridge for at least 3 hours or more if desired. Add the tomatoes, peppers, zucchini and squash to the chicken mixture until combined. Pour mixture into prepared baking dish. Preheat oven to 400 degrees. Spray a 13Ă—9 baking dish with cooking spray. Bake uncovered for 25 minutes or until chicken is cooked through and the vegetables are tender. 3 Servings with 1 Lean, 3 Condiments, 3 Greens, and 1 Healthy Fat per serving
CAESAR CHICKEN LETTUCE WRAPS Ingredients: 24 to 27 oz raw, boneless, skinless chicken breasts - should yield 18 oz cooked (3 Leans) 2 Tbsp Walden Farms Caesar Salad Dressing (1 Condiment) 1/2 tsp Fresh Ground Black Pepper (1 Condiment) 1/2 tsp Salt (2 Condiments) 1/4 tsp oregano (1/2 Condiment) 1 Tbsp Olive Oil (3 Healthy Fats) 8 to 12 Romaine/Iceberg lettuce leaves (3 greens) Directions: Slice chicken into strips (to cook quicker) and sautĂŠ in olive oil until done. Put all remaining ingredients, except lettuce, with chicken in food processor and pulse about eight times, being careful not to chop too finely. After processing, weigh out 6 ounces of prepared chicken and fill lettuce leaves. Feel free to adjust seasonings to taste. Makes 3 servings Per serving: 1 lean, 1 green (Need 2 more), 1 healthy fat, 1.5 condiments
CHICKEN CHILI VERDE Ingredients: 1/4 cup sliced Serrano peppers 3/4 cup sliced Anaheim peppers 2 cups sliced tomatillo's 1/2 cup diced red onion 1 cup green chilies 2 cups canned low sodium diced tomatoes 2 cubes chicken bouilion 2 cups water 1 Tbsp minced garlic 1tsp cumin 1 tsp oregano 1 tsp berbere (chili powder) Prep: blend all veggies and sices together and cook in crock pot or sauce pan for a few hours-Makes 6 servings Per serving 2 vegetables 3 condiments Add 6oz of lean pork or chicken or 6 oz (1-1â „2 cups shredded) low-fat cheese We do 2 oz. of pork tenderloin and 1 cup low fat cheese! Also, we do not use a full serving of sauce. So we just adjusted the zucchini to make up for missing green. Served over serving of zucchini
MEXICAN ZUCCHINI BOATS Ingredients: 180 grams Zucchini (2 green) 1/2 cup Rotel (1 green) 4 oz shredded chicken breast (2/3 leaner) 1 1/3 oz low fat shredded cheese (1/3 lean) Directions: Preheat oven to 400 degrees. Cut zucchini in half length wise. With a spoon, scoop on the inside seeds to create the Zucchini Boat. Weigh the zucchini so you have 180 grams. I cut my zucchini into 3 boats to fit my pan. Fill each boat with shredded chicken, evenly distributing the chicken among the boats. Top the chicken with 1/2 cup of Rotel. Bake for 30 minutes. Add shredded cheese and bake for another 10 minutes. This entire recipe counts as 1 lean & 3 greens.
SMOKEY STUFFED PEPPERS Ingredients: 2 large green or red bell peppers, --split in half lengthwise and cleaned of seeds and membranes 2 teaspoons olive oil 14 oz 98 % lean ground chicken or turkey breast 1/2 cup mushrooms, chopped 1 Tbs shallots, finely chopped 1 clove garlic, minced 1/2 cup tomato, chopped 1 tsp Worcestershire sauce 1 tsp Italian seasoning 2 ounces low fat smoked cheddar or gouda cheese Directions: Preheat oven to 350 F. Steam your pepper halves in a steamer for 3-5 minutes (or immerse them in boiling water for the same period of time, former being preferred because they tend to preserve more nutritional content that way). Once done, set aside and let cool. In a pan heat the olive oil and brown shallots and garlic; add the mushrooms, then add the ground meat. Add your seasonings and continue cooking, stirring the meat, until cooked through. Add the diced tomato to the mix and stir those in, cooking for just a minute longer, until the tomatoes just start to cook. Take off the heat and drain off any liquid. Line a baking sheet with foil, spray with cooking spray, and put the pepper halves on it. Fill each half with equal amounts of cooked chicken mixture. Sprinkle with cheddar cheese, and spray with cooking spray over the top (to aid in low fat cheese melting). Bake for 25-30 minutes.
Makes 2 servings Per Serving: 1 lean protein 3 vegetables 1 healthy fat 3 condiments
CHEESY CHICKEN SPAGHETTI SQUASH CASSEROLE Ingredients: For Chicken: 6 to 7 oz raw chicken breasts - should yield 4.5 oz grilled (3/4 Lean) 1/4 tsp Mrs Dash Southwest Chipotle Seasoning -or seasoning of your choice (1 Condiment) For Squash: 3 cups spaghetti squash, cooked (6 Greens) 1 tablespoon light butter, melted (1 Healthy Fat) 1/2 tsp garlic powder (1 Condiment) 1/2 teaspoon salt, or to taste (2 Condiments) 1/8 tsp black pepper, to taste (1/4 Condiment) 1 tbsp grated Kraft Parmesan cheese (1 Condiment) 3/4 cup 2% Fage Total Greek yogurt (1/2 Lean) 3 oz. reduced fat cheddar, shredded and divided (3/4 Lean) 1/4 tsp dried basil (1/2 Condiment) Directions: Poke holes on all sides of the spaghetti squash with a metal skewer or a fork. Place a paper towel in microwave and place squash on top of paper towel. Microwave in increments of 3 minutes until flesh starts to get soft. I had a medium sized squash and microwaved for about 10 minutes. Let cool. Cut squash in half, lengthwise. Scoop the seeds and the middle strands out with a spoon and discard. Next, scrape the inside of the squash with a fork all the way to the skin. You should get strands that resemble spaghetti. Set aside. Season chicken with your favorite seasonings. Grill until done. Weigh out 4.5 oz of cooked chicken and then cut chop into pieces. Set aside. Preheat oven to 400 degrees. Combine melted butter, salt, pepper, Parmesan cheese with the yogurt and 2 oz. of shredded cheddar cheese. Stir in spaghetti squash until combined. Pour spaghetti squash mixture into an 8 inch casserole dish. Top with cooked chicken. Sprinkle the remaining ounce of cheese and dried basil over the top. Put in oven and bake for 30 minutes. The casserole is ready when the top is a light golden brown, which makes for a crunchy crust! Serve immediately. 2 Servings with 1 Lean, 3 Greens, 2.8 Condiments and 1/2 Healthy Fat per serving
LOADED CAULIFLOWER and BUFFALO CHICKEN CASSEROLE Ingredients: 2 lbs boneless, skinless chicken breasts, cut into ½ inch cubes 8 cups cauliflower florets 2 tbsp olive oil 1 tsp salt 2 tsp ground pepper 2 tsp paprika 1 tbsp garlic powder 4 tbsp hot sauce or buffalo sauce (I use Frank’s) Topping: 2 cups Fiesta Blend cheese or a mix of cheddar and Monterey jack cheese 4 slices Jennie-o Extra Lean turkey bacon, crumbled 1 cup diced green onion Directions: Preheat oven to 400 degrees. In a large bowl mix together the olive oil, salt, pepper, paprika, garlic powder, and hot sauce. Add the cauliflower florets and stir to coat. Scoop the cauliflower into a 9X13 inch baking dish, leaving behind as much of the olive oil/hot sauce mix as possible. Bake the cauliflower for 30-35 minutes, stirring every 10-15 minutes, until cooked through and starting to brown. While the cauliflower is cooking, add the cubed chicken to the bowl with the leftover olive oil/hot sauce mix and stir to coat. Once the cauliflower is fully cooked, remove from the oven. Top the cauliflower with the raw marinated chicken. In a bow mix together the cheese, turkey bacon, and green onion and top the raw chicken with the cheese mix. Return the casserole to the oven and bake for 15 minutes or until the chicken is cooked through and the topping is bubbly. Serve. Makes 6 servings-Per serving: 1 leaner protein, 3 vegetables, 1 healthy fat, 3 condiments
BEEF PAD THAI (Spaghetti Squash) Ingredients: 3 1/2 cups spaghetti squash, cooked (7 Greens) 1 cup cabbage, shredded (2 Greens) 21 oz raw flat sirloin steak tips, boneless - need 15 oz cooked (3 Leans) 1/4 cup reduced sodium beef broth (1/4 Condiment) 4 tbsp Bell Plantation Powdered Peanut Butter (2 Snacks) 1 tbsp rice wine vinegar (1/2 Condiment) 2 tbsp light soy sauce (3 Condiments) 1/8 tsp red cayenne pepper (1/4 Condiment) 1/4 tsp ground ginger (1/2 Condiment) 1/2 tsp garlic powder (1 Condiment) Garnishes:
2 tbsp dry roasted peanuts, chopped, optional (1 Snack) A few sprigs of Cilantro, chopped
Directions: Poke holes on all sides of the spaghetti squash with a metal skewer or a fork. Place a paper towel in microwave and place squash on top of paper towel. Microwave in increments of 3 minutes until flesh starts to get soft. I had a medium sized squash and microwaved for about 10 minutes. Let cool. Cut squash in half, lengthwise. Scoop the seeds and the middle strands out with a spoon and discard. Next, scrape the inside of the squash with a fork all the way to the skin. Set aside. I seasoned the steak with McCormick's Grill mates Montreal Steak Seasoning and placed them on the grill. Cook until desired doneness. 3/4 tsp of this seasoning is less than 1 gram of carb so you can have 2 1/4 tsp to make this total dish 3 Condiments per serving instead of 2 Condiments per serving. Once meat is cooked, slice meat into 1 inch strips and set aside. In a small bowl, combine beef broth, powdered Peanut Butter, rice wine vinegar, soy sauce, red cayenne pepper, ground ginger, and garlic powder. Coat a large non-stick skillet with cooking spray. Add spaghetti squash, cabbage, and sauce . You could add the beef as well, but I waited until the end after dividing the veggies into three portions. Heat over medium heat for 5 minutes or until sauce has coated all. Divide among 3 plates /bowls and top each dish with 5 oz of cooked beef.
CREAMY BUFFALO CHICKEN BAKE DIP INGREDIENTS: 14oz – Chicken Breast 2oz grated - 2% Reduced Fat Cheese ¼ cup – Franks Hot Wing Sauce ¼ cup – Light Hidden Valley Ranch 2 tsp. – Reduced Fat Cream Cheese 1 ½ cups – Celery cut into sticks 1 ½ cups – Sliced Bell Peppers DIRECTIONSPreheat oven to 350 degrees. Bake chicken breasts for 30-35 minutes or until cooked. Remove chicken breast from pan & chop into small pieces. Mix Franks Hot Wing sauce, Ranch Dressing, & Cream Cheese. Heat over medium high heat, stirring until Cream Cheese is completely melted. Once melted, pour the sauce mixture over chicken. Then sprinkle with Cheddar Cheese. Bake for an additional 10 minutes or until the cheese is melted. Serve with 1 ½ cups of celery and/or Bell Peppers or your favorite veggies! Makes 2 servings.
TURKEY CHILI Ingredients: 30 oz. lean ground turkey (95-97% lean) 14.5 oz. can of diced tomatoes 30 oz. tomato sauce 4 tsp. chili powder 1/8 tsp. allspice 1/8 tsp. cumin 1/8 tsp. onion powder 1/8 tsp. garlic powder 1/8 tsp. salt 1 Tbsp. Splenda DIRECTIONS: 1. Brown the ground turkey and drain it. 2. Add all ingredients to crockpot. 3. Cook for 8 hours on low, or 4 hours on high. (You can also cook this on the stove in a stock pot for about an hour.) Lean and green servings: This recipe makes four servings, which is about 1.5 cups per serving (A soup ladle is about 0.5 cups, so you get three soup ladles full of chili -- be sure to measure). One serving counts as a full lean and green, as follows: 1 leaner protein 3 vegetable servings 3 condiments
*Note for a spicy version instead of sweet, replace the splenda with 1/2 tsp more chili powder, 1 tsp Mrs. Dash Southwest Chipotle. Also replace the can of diced tomatoes with rotel.
SPAGHETTI SQUASH ALFREDO Ingredients: 7 oz Turkey, ground, 98% lean 1 1/2 cup Cooked Squash, Spaghetti, fresh Preparation: Additional Notes to Ingredient List: -1/4 CUP OF WALDEN FARMS ALFREDO SAUCE Directions: 1. COOK THE SPAGHETTI SQUASH IN A SHALLOW BAKING DISH IN THE OVEN AT 375F FOR APPROXIMATELY ONE HOUR, AFTER PIERCING THE SQUASH SEVERAL TIMES WITH A FORK OR KNIFE FIRST. WHEN DONE, SLICE THE SQUASH IN HALF AND SCOOP OUT THE SEEDS. SHRED THE INNER PART OF THE SPAGHETTI SQUASH WITH A FORK INTO STRANDS THAT WILL NATURALLY RESEMBLE SPAGHETTI. PORTION OUT 1 1/2 CUPS AND PUT ON A PLATE OR IN A BOWL. 2. COOK THE GROUND TURKEY (WHILE THE SQUASH IS BAKING) UNTIL BROWN. (MAY OPT TO USE 1/4 TEASPOON OF ITALIAN SEASONING, BUT WILL ADD AN ADDITIONAL CONDIMENT TO YOUR DAILY QUOTA). 3. DRAIN THE GROUND TURKEY. 4. MIX THE GROUND TURKEY AND SPAGHETTI SQUASH TOGETHER. 5. MIX 1/4 CUP OF WALDEN FARMS ALFREDO SAUCE INTO THE TURKEY/SQUASH MIXTURE AND SERVE. PROVIDES: 1 LEAN 3 GREEN 1 CONDIMENT
AVOCADO CHICKEN SALAD Ingredients: 10 oz finely diced chicken, about 2 cups but weigh for accuracy (1 2/3 Lean) 1/2 cup 2% Plain Greek yogurt (1/3 Lean) 3 oz chopped avocado (2 Healthy Fats) 1/2 tsp garlic powder (1 Condiment) 1/4 tsp salt (1 Condiment) 1/8 tsp pepper (1/2 Condiment) 1 tbsp + 1 tsp lime juice (2 Condiments) 1/4 cup fresh cilantro, chopped (1/4 Condiment) Directions: Combine all ingredients in a medium sized bowl. Refrigerate until ready to serve. Split the chicken salad in half and serve with your favorite Greens! 2 Servings with 1 Lean, 2.37 Condiments and 1 Healthy Fat per serving
CROCKPOT THAI CHICKEN with CAULI-RICE Ingredients: • 36oz raw chicken breasts – should yield 24oz cooked (4 Leans) • 6 TBS salsa Verde with 1 carb per 2 TBS (6 Condiments) • 2 TBS PB2 powder (1 Optional Snack) • 1 TBS + 2 tsp low-sodium soy sauce (5 Condiments) • ½ tsp ground ginger OR 2 tsp fresh ginger (1 Condiment) • 6 C grated and steamed “cauli-rice” (12 Greens) Directions: • Place all ingredients in the crock pot except cauli-rice • Stir to roughly mix the ingredients and make sure that the chicken is completely coated • Cook on low for 6 hours; no stirring necessary • Divide cauli-rice into 4 portions of 1½ C each • Using slotted spoon, top cauli-rice with 4 equal portions of cooked chicken • Stir sauce in crock pot, then spoon evenly over each portion Makes 4 servings In each serving: • 1 Lean portion • 3 Greens • 3 Condiments • ¼ Optional Snack * Don’t forget that you’ll need 1 Healthy Fat elsewhere in your day!
ALMOND MAPLE CHICKEN Ingredients: 9 oz raw chicken breasts - should yield 6 oz cooked (1 Lean) 2 tbsp Walden Farms pancake syrup (1/2 Condiment) 1/4 teaspoon grated fresh lemon rind (1/2 Condiment) 1/2 teaspoons lemon juice (1/4 Condiment) 1/8 tsp pepper (1/4 Condiment) 10 almonds, chopped (1 Healthy Fat) Directions: Heat oven to 400 degrees. Place chicken in a shallow baking pan and then sprinkle with pepper. Combine pancake syrup, lemon rind, lemon juice, and almonds in a small bowl. Pour mixture over chicken. Bake for 25 to 30 minutes or until done. 1 serving with 1 Lean, 1.5 Condiments and 1 Healthy Fat per serving
CHICKEN and BROCCOL STIR FRY with PEANUT SAUCE Ingredients: ~ 2 teaspoons canola oil ~ 18 ounces chicken, cut into bite-sized pieces ~ 2 cloves garlic ~ 2 tsp. minced ginger ~ 3 cups broccoli, chopped ~ 3 Tbsp. hot water ~ 3 Tbsp. PB2 ~ 3 tsp. low sodium soy sauce ~ 1 Tbsp. rice vinegar Directions: 1. Coat a nonstick pan with 1 teaspoon of oil. SautĂŠ broccoli on medium heat until tender. Set aside in bowl. 2. Add another teaspoon of oil to the same pan and cook the garlic and ginger for two minutes or until golden in color. Add chicken and sautĂŠ on medium heat until cooked through. 3. While the chicken is cooking, make the sauce by adding the hot water to the PB2. 4. Whisk until well mixed and then add the stir in the remaining ingredients. 5. Add the broccoli and the sauce back into the pan. Toss until thoroughly mixed. Makes 2 servings Per serving: 1 Leaner protein, 3 vegetables, 1fat, 2.5 condiments, .75 optional snack
TO DIE FOR SHEPHERDS PIE Ingredients: 1 ½ pounds of raw chicken cooked with ¼ teaspoon dry onion flakes 1 tsp of crushed garlic 1/2 c of mushrooms 1 c red pepper chopped 1 1/2 packages of our gravy mix- (mixed according to the gravy package) add the gravy into the meat veggie mixture. 1 1/2 cups of 2% cheddar cheese 3 cups of cauliflower- cooked then add 1 tbsp of butter 1/4 cup low fat cream cheese Directions: Cook the meat and veggies until tender. Once the meat and veggies are done add in the gravy mix. Place in an oven safe baking dish, top with the cheese. Mix the cooked cauliflower with the butter and cream cheese and whip with electric mixer till smooth like mashed potatoesspread over the top of the cheese and bake for 20-30 min until warmed all the way through. Makes 8 servings Per serving: 1 Protein ½ fat serving 3 condiments 1 vegetable
SPICY “SLAP YO MAMMA” CHICKEN Ingredients: 6 ounces of pre-cooked shredded chicken breast (1 leaner) Approx 3 cups raw spinach **You will only want to use 1 cups cooked, so be sure to measure after it is cooked** (2 green) 1/2 cup of Rotel Tomatoes (1 green) 2 wedges of Laughing Cow Light Cheese (1 Healthy Fat) 1 tsp McCormick Fiery 5 Pepper Seasoning (2 condiments) Directions: In a 10" sauce pan, add 1/4 cup of water. Add 3 cups of raw spinach to water and saute until spinach is wilted. Remove spinach to measure out 1 cup or 180 grams. Add 1 cup of cooked spinach back to pan. Add 1/2 cup of Rotel Tomatoes, chicken and seasoning to pan. Continue to cook until the chicken is warm. Add Laughing Cow Cheese and stir in so it is creamy. This counts for: 1 leaner, 3 green, 1 healthy fat and 2 condiments.
CHICKEN CHEESY BROCCOLI BAKE Ingredients: 5 oz grilled chicken breast 4 oz low fat cheddar cheese 4 egg whites 3 cups cooked broccoli Directions: Add everything to food processor and run until it is mixed. I pureed mine quite a lot. Spray an 8" casserole dish with non-stick spray. Bake at 350 degrees for 25-30 minutes or until done in the center. This recipe is 2 servings. Each serving is: 1.05 lean and 3 green.
BBQ CHICKEN PIZZA Ingredients: Crust-1/4 cup 2% Reduced Fat Mozzarella cheese (1/4 Lean) 1/4 cup egg beaters (1/8 Lean) 1 cup grated raw cauliflower or 100 grams (2 Greens) Toppings-2.25 oz chicken breasts, cooked and chopped (3/8 Lean) 1/4 cup Reduced Fat 2% Mozzarella Cheese (1/4 Lean) 1/2 cup of your favorite veggies - I used broccoli (1 Green) 3 tbsp sugar free BBQ Sauce - I used Walden Farms (1 1/2 Condiments) Directions: Preheat oven to 425 degrees. Place parchment paper on a cookie sheet and spray lightly with cooking spray. Combine grated cauliflower, egg beaters, and cheese until mixed completely. Spoon mixture on prepared pan with parchment paper. Use the back of a spoon to thin out the mixture and form a circle about the size of a dinner plate without the rim. Bake for 30 minutes. Flip the pizza crust over. Bake for an additional 10 minutes, maybe less. Keep an eye on it. Every oven is different. Spread BBQ sauce over crust. Top with chicken and veggies. Sprinkle 1/4 cup cheese over the top. Broil until cheese is melted about 5 to 10 minutes. 1 Complete Lean and Green Meal with 1 1/2 Condiments *If you like, skip the veggies on the pizza and serve with a side salad (1 cup lettuce) and add your favorite dressing as a healthy fat!
NOT YOUR MAMA’S CHICKEN ALFREDO Ingredients: 4 oz grilled or baked chicken, sliced or diced (2/3 Lean) For Alternative Pasta: 1 1/2 cups yellow squash and/or zucchini when cooked (3 Greens) 1 tsp olive oil (1 Healthy Fat) 1/4 tsp dried basil (1/2 Condiment) Alfredo Sauce: 1/2 cup 1% cottage cheese (1/3 Lean) 1/2 tsp garlic powder (1 Condiment) 1 tbsp Kraft grated Parmesan cheese (1 Condiment) 1 tbsp unsweetened almond milk (1/16 Condiment) Fresh ground pepper, if desired Directions: Prepare your squash. You can peel your squash so that it resembles pasta or leave the peel on to add more color to the dish. I like to leave it on because the peel has extra fiber that can regulate your digestive system. Cut the ends off and discard. Next decide which gadget you want to use to make your noodles. Measure out 1 1/2 cups. Add 1 tsp olive oil to a medium skillet and heat over medium-high heat. Add spiraled squash to the oil and cook until squash gets tender for about 3 minutes. Add basil and any other additional seasonings such as salt, pepper, or garlic powder if desired. Put on a plate and set aside. To make Alfredo sauce, combine cottage cheese, garlic powder, Parmesan cheese, almond milk and pepper in a small blender until mixture is smooth and creamy. Pour into a microwave safe dish and heat until warm (about 45 sec to 1 min), stopping the microwave every 15 seconds to stir. Make sure the cottage cheese doesn't get too hot because cottage cheese and heat do not mix well. It will start to separate, get stringy, and watery. Once it was mixed with the squash and chicken, I had no problems with it when re-heating. Place cooked diced chicken over squash noodles and then pour warm sauce on top. Enjoy! 1 Serving with 1 Lean, 3 Greens, 2.5 Condiments, and 1 Healthy Fat
ENCHILADA BAKE Ingredients: 10 sprays non-stick pan spray 1/2 cup green spring onion, finely chopped 6 ounces shredded cooked chicken breast 1 can (4.5 oz) Old El Paso™ chopped green chiles 2 teaspoons chili powder ¼ cup Old El Paso™ enchilada sauce (from 19-oz can) One cup canned low sodium diced tomatoes 1/2 cup shredded low fat sharp Cheddar cheese (2 oz) 1 cup shredded low fat pepper Jack cheese (4 oz) 3/4 cup plain low fat greek yogurt 4 ½ ounces Sliced avocado ½ cup Fresh cilantro Directions: 1. Heat oven to 350°F. Spray 8-inch square (2-quart) or 13×9-inch (3-quart) ceramic or broiler-proof baking dish with 5 sprays cooking spray. 2. Heat 10- or 12-inch skillet over medium-high heat. Add 5 sprays pan spray and onion; cook 5 minutes or until onion is soft. 3. Reduce heat to low. Add chicken, green chiles, chili powder, tomatoes and ¼ cup of the enchilada sauce; stir to combine. Remove from heat. 4. Stir in Cheddar cheese. Transfer chicken mixture to baking dish. Top evenly with pepper Jack cheese. 5. Bake 10 to 15 minutes. 6. Turn oven control to broil. Place baking dish about 5 inches from broiler; broil 1 to 2 minutes or until cheese is golden and bubbly. Remove from broiler. Top with avocado and cilantro. 7. Serve immediately. Makes 3 servingsPer serving: 1 Lean protein 1 1/3 vegetable servings 3 condiments
CHICKEN PARMESAN MEATBALLS Ingredients: 1 lb 93% ground chicken (2 1/4 Lean) 1/4 cup grated Parmesan cheese (4 Condiments) 1/4 tsp pepper (1/2 Condiment) 1/2 tsp garlic salt (2 Condiments) 1/2 tsp Italian seasoning (1 Condiment) 1/4 tsp onion powder (1/2 Condiment) 3/4 cup reduced fat mozzarella cheese, divided (3/4 Lean) 1 1/2 cups Great Value Italian diced tomatoes, divided (3 Greens) Directions: Preheat oven to 350 degrees. Lightly spray a 13 x 9 inch glass dish with cooking spray. Blend diced tomatoes in a blender or small chopper to resemble tomato sauce or until desired consistency. Combine ground chicken, Parmesan cheese, and spices. Add half of the mozzarella cheese (1.5 oz or 1/4 cup plus 2 tbsp). Measure out 3 tbsp of tomato sauce and add to the ground chicken mixture until completely combined. Form into meatballs. Since this recipe makes three servings, I made twenty-one meatballs. It is so much easier to divide the meatballs evenly when they are in increments of three such as 15, 18, 21, and so on. Place meatballs in prepared glass dish. Bake for 25 minutes. Spread tomato sauce over meatballs and sprinkle with the leftover mozzarella cheese. Broil until cheese is melted. Divide the meatballs into 3 servings. Enjoy! 3 Servings with 1 Lean, 1 Green (need 2 more!) and 2.6 Condiments per serving
CHILE RELLENO Ingredients: 12 whole green chiles (canned) 6 egg whites 3.5 ounces cooked, finely shredded chicken 12 oz part-skim mozzarella 1/2 tsp cream of tartar 1 tsp garlic powder 1 tsp onion powder Directions: Preheat the oven to 400 degrees. In a bowl, mix together 10 ounces part-skim mozarella cheese with 3.5 ounces cooked, shredded chicken, 1/2 tsp garlic powder and 1/2 tsp onion powder. Set aside. Whip the egg whites on high with 1/2 tsp of cream of tartar, 1/2 tsp garlic powder and 1/2 tsp onion powder until stiff peaks form. This took about five-ish minutes for my Kitchenaid stand mixer. Spray a 9 x 13 glass baking dish with cooking spray. Spread half of the whipped egg whites on the bottom of the pan. Carefully remove the canned chiles, split down one side and place a tablespoon or two (depending on the size of the chile) onto the opened chile. Fold the chile around the filling and press the filled chile into the mixture, lining them up like you would an enchilada. Make sure to press the chile into the eggs so the eggs envelop the sides of the chile. Repeat the process for the remaining 11 chiles, lining them up like you would if you were making enchiladas. Spread the remaining whipped egg whites over the chiles and sprinkle with the remaining cheese. Cover with foil and bake 30 minutes. Remove from oven, increase the temperature to 450 degrees, remove foil and return to the oven for another ten-ish minutes until the cheese on top is bubbly and the eggs are browned a bit. (See above picture). This is best served fresh from the oven (let it sit a few minutes to let the cheese settle before serving). However, reheated leftovers are amazing too. Servings: 4 (3 chile rellenos = 1 serving) (per serving): 1 lean, 1.5 green, 1.25 condiments
CHICKEN PARMESAN for TWO Ingredients: 18 oz boneless, skinless Chicken Breasts (2 Lean) 1/4 cup reduced fat Parmesan Cheese; grated (4 Condiments) 1/2 teaspoon Italian Seasoning (1/2 Condiment) 1/4 teaspoon Paprika (1/2 Condiment) 1/4 tsp Garlic Salt or 1/8 tsp Salt and 1/8 tsp Garlic powder (1 Condiment) 2 teaspoons Olive Oil or 2 tbsp Light Butter (2 Healthy Fats) Directions: Preheat oven to 350 degrees. I like to pound my chicken breasts thin and then I cut them lengthwise in half. In a bowl, combine parmesan, Italian seasonings, paprika, salt and garlic powder. Line shallow baking pan with foil. Toss the oil or butter with chicken, coating evenly. Then dredge the chicken in cheese mixture. I put the cheese mixture in a Ziploc bag and then added the chicken. Shake, shake, shake. Spread on prepared pan. Bake for 30 minutes or until chicken is completely cooked. 2 Servings with 1 Lean, 3 Condiments and 1 Healthy Fat per serving
COLA – BRAISED POT ROAST Ingredients: 1 lb 13 oz pounds boneless chuck roast - yields 20 oz cooked (4 Lean) 3/4 teaspoon kosher salt (3 Condiments) 3/4 teaspoon freshly ground black pepper (1-1/2 Condiments) 1/2 tsp garlic powder (2 Condiments) 1/2 tsp dried rosemary leaves (1/2 Condiment) 1 tsp olive oil * See Note Below (1 Condiment) 1 cup low-sodium canned beef broth (1 Condiment) 6 ounces Coke Zero 2 teaspoons tomato paste (2 Condiments) Directions: Combine salt, pepper, garlic powder and rosemary. Season the roast well on all sides with the spice combination. Heat a frying pan over high heat and add the oil. When the oil is hot, add the roast and cook until very well browned on all sides, 10 to 12 minutes. Remove the roast and set aside. Add the beef stock and cola to the pan and bring to a boil, scraping the bottom of the pan with a wooden spoon to release any browned bits. Add the tomato paste and stir to blend. Add the roast back to the pan. The liquid should be about 1/2 way up the sides of the roast. Cover the frying pan with a lid. Bring the liquid to a boil. Continue cooking the roast over low heat (enough to still have a slight boil) for about 3 hours. Turn the roast over every hour, adding extra water if necessary to keep the liquid level at about 1/3 up the sides of the roast. Roast is done when the meat is fork-tender. Mine was done in about 3 hours. When the meat is fork-tender, remove the roast from the oven and carefully transfer the roast to a serving platter. Cover loosely to keep warm. Skim the fat from gravy and serve with pot roast. 4 Servings with 1 Lean and 2.75 Condiments per Serving
*Nutrition Support confirmed you are able to use a healthy fat as a condiment when choosing from the lean category, which doesn't require a healthy fat. This would consist of whole eggs, 5 oz of beef, pork, dark meat poultry, etc.
MEXICAN STYLE MEATLOAF - Family Style Ingredients: 2 and 1/4 lbs 95% to 97% lean ground beef (4 - 3/4 Lean) 1/2 cup egg beaters (1/4 Lean) 1 tsp chili powder (2 Condiments) 1/2 tsp ground cumin (1 Condiment) 1/2 tsp salt (2 Condiments) 2 cloves freshly minced garlic (2 Condiments) 1/2 cup salsa (8 Condiments) 1 cup reduced fat Colby and Monterrey jack cheese, grated (1 Lean) 4 oz diced green chili peppers (1 Green) Directions: Pre-heat oven to 375° F. In a large bowl, mix the ground beef, egg beaters and spices together. Cut a large square of waxed paper and roll out the ground beef mixture into a flat square. Sprinkle with half of the cheese and the green chili peppers. Roll the waxed paper, with the meatloaf in the middle, until it shapes into a loaf. Carefully unfold the waxed paper from the meatloaf and remove. Fold the ends of the meatloaf to the cheese and chilies will not spill out during cooking. Place in a loaf pan. Top with salsa. Bake in oven at 375° F for 50 to 55 minutes or until done. Sprinkle other half of cheese on top and bake an additional 10 minutes or until cheese is melted. The whole family will enjoy this. It also makes for great leftovers. 6 servings with 1 Lean, 2.5 Condiments, and 1/6 Green per serving
SHEPHERDS PIE Ingredients: • 14oz raw lean ground beef – should yield 11.25oz cooked (2¼ Lean) • ½ C low-sodium beef broth (½ Condiment) • 1½ tsp Worcestershire sauce (3 Condiments) • ¼ tsp onion powder (½ Condiment) • ¼ tsp black pepper (½ Condiment) • 2 C green beans, chopped & steamed (4 Greens) • 1 C mushrooms, sliced (2 Greens) • 1 head cauliflower, chopped & Steamed till tender – should yield 1½ C cooked (3 Greens) • 1½ TBS (=1 TBS + 1½ tsp) milk (1½ Condiments) • ½ tsp garlic powder (1 Condiment) • 1 light Laughing Cow cheese wedge – I like the “Creamy Swiss” flavor (½ Condiment*) • ¾ C moderate fat shredded cheddar – 3-6g fat/oz (¾ Lean) Directions: • In nonstick pan, fully cook beef • Add broth, Worcestershire sauce, onion powder & pepper; simmer for a few minutes until liquid dissipates • Pour mixture in baking dish (no need to spray) • Add mushrooms to empty pan; cook 7-10 minutes until softened and golden • Add beans and mix in pan; spread over meat mixture in dish • Using an immersion blender, combine well-steamed (should be VERY tender) cauliflower, Laughing Cow, milk and garlic powder until smooth; spread over veggies in dish • Top with cheddar cheese • Bake at 375 for 25 minutes, till heated through
Makes 3 servings In each serving: • 1 Lean • 3 Greens • 2½ Condiments
MEAT LASAGNA Ingredients: 10 oz cooked 93% ground beef 1 cup canned Italian diced tomatoes - less than 5 g of carbs per 1/2 cup 1/4 tsp garlic powder 1/8 tsp salt - optional 1/8 tsp pepper Cheese Filling: 4 oz or 1/2 cup part skim ricotta cheese (2 to 3 g fat per oz) 6 oz or 1 1/2 cups reduced fat mozzarella cheese, divided 3 tbsp reduced fat parmesan cheese 2 tbsp egg beaters 1/4 tsp garlic powder 1 tsp Italian Seasoning 1/8 tsp pepper Directions: Preheat oven to 350 degrees. Add tomatoes, garlic powder, salt and pepper to already cooked and weighed ground beef. Simmer for 2 minutes, stirring constantly. Remove from heat. Mix the ingredients for the cheese filling using only 3/4 cup of mozzarella. Fill the bottom of a baking dish with the meat filling and top with the cheese filling. Cover the top with the remaining 3/4 cup mozzarella cheese. Bake for 40 minutes until the top because bubbly. Let cool 10 minutes before slicing (the lasagna will hold together better). Divide into 4 equal portions. These freeze great in Ziploc containers.
MEXICAN BEEF and ZUCCHINI SKILLET Ingredients: 5 oz ground beef (93%), cooked (1 Lean) 1/2 cup rotel tomatoes with some of the liquid (1 Green) 1 cup raw zucchini, chopped (2 Greens) 2 tbsp salsa (2 Condiments) 1/2 tsp taco seasoning mix (.66 Condiments) Directions: Combine ground beef, rotel tomatoes, zucchini, salsa, and taco seasoning mix in a medium skillet. Cook over medium-high heat until zucchini is tender, about 5 minutes. 1 Serving with 1 Lean, 3 Greens, and 3 Condiments per serving (No Healthy Fat required)
CINCINNATI CHILI Prep time: 10 minutes
Cook time: 30 minutes
Yield: 4 servings
Ingredients: 1lb 94% lean ground beef 1/2 cup chopped leeks 3 cups diced tomatoes 1/2 cup water 1 garlic clove, minced 1 tsp unsweetened cocoa powder 1 tsp Worcestershire sauce 1 tsp chili powder 1 tsp ground cumin 1 bay leaf 1/4 tsp ground allspice 1/2 tsp salt 1 spaghetti squash 1 cup reduced fat, shredded cheddar cheese scallions for garnish (optional) Directions: 1. Heat a large pot over medium-high heat, and add the beef and leeks. Cook until beef is brown and fully cooked and leeks have softened. 2. Add the tomatoes, water, garlic, cocoa powder, and Worcestershire sauce along with the remaining herbs and spices. Mix well. Bring to a boil. 3. Reduce sauce to a simmer, cover, and cook for about 20 minutes or until thickened. 4. Meanwhile, prepare the spaghetti sauce. Cut in half, and remove the seeds and stringy pulp. Place squash halves in a microwave-safe dish with 1/4 to 1/2 cup water. Heat on high for 12 minutes or until fork tender. Allow to cool. With a fork, scrape out the flesh to make spaghetti-like strands. Set aside two cups, and save the remaining squash for another meal. 5. Remove the bay leaf from the chili, and mix in the spaghetti squash. 6. Sprinkle with cheese and garnish with scallions, if desired. 300 calories / 13.5g fat / 15 carbs / 31g protein Per serving: 1 lean / 3 green / 3 condiments
CAULIFLOWER STROMBOLI Cauliflower Crust Ingredients: 10 sprays olive oil spray 1 small head cauliflower, cut into florets (should yield 3 cups of cauliflower rice) 1 egg, lightly beaten ½ cup shredded mozzarella cheese ½ tsp sea salt ½ tsp dried oregano ¼ tsp ground black pepper Filling Ingredients: 3 tbsp tomato sauce, 5g carbs or less ½ cup mozzarella cheese 4 ounces of low fat, low sodium ham 2 tbsp grated parmesan cheese 1 tsp dried oregano Directions: Preheat oven to 450 degrees and place a rack in the middle. Line a baking sheet with parchment paper and grease it with olive oil spray. Set aside. In food processor, make the cauliflower florets into rice (it should be evenly chopped but not completely pulverized. Can also be done by grating cauliflower.) Transfer cauliflower rice (3 cups) to a microwave-safe dish and microwave on high for 8 minutes, until cooked. Place the cauliflower rice in a tea towel and twist it to squeeze as much moisture as you can. This is very important. The cauliflower needs to be dry, otherwise you’ll end up with mush dough and impossible to roll into a Stromboli. Transfer the cauliflower rice to a mixing bowl, add egg, mozzarella, oregano, salt and pepper. Mix well. Spread Cauliflower mixture onto the lined baking sheet and form into a large rectangle. Place in the oven and bake for exactly 10 minutes. Remove from oven and spread tomato sauce over most of the dough, leaving a 2-inch border on one side. Spread half of the mozzarella, then meat, then the remaining cheese. With a large spatula lift the longer sides of the crust and roll into Stromboli shape. Flip the seam down and tuck/fold the shorter side to close the Stromboli. Cut slats in the top and sprinkle with Parmesan cheese and oregano. Return to the oven and bake for an additional 12 minutes. Wait a few minutes before you slice and serve. Makes 4 servings: Per serving: ½ lean, 1 ½ vegetable, 2 ½ condiments
INSIDE-OUT EGG ROLL Ingredients: 1 cup cabbage, shredded (2 Greens) 1/4 cup celery, chopped (1/2 Green) 1/4 cup scallions, chopped (1/2 Green) 6 oz raw 93% lean ground beef or pork - you need 4.3 oz cooked (7/8 Lean) 1/4 cup egg beaters (1/8 Lean) 1/8 tsp ground ginger (1/4 Condiment) 1/8 tsp garlic powder (1/2 Condiment) 1/8 tsp Chinese five spice blend (1/4 Condiment) 2 tsp soy sauce (2 Condiments) Lettuce Leaves (Optional) Directions: Combine shredded cabbage, celery, and scallions. Toss together. Set aside. Brown ground beef or pork. Throw the veggies in with the meat. Sprinkle stir-fry mixture with ginger, garlic, and 5-spice. Add soy sauce and egg beaters into skillet. Continue to stir-fry until vegetables are tender, but firm. (No pieces of egg should be visible.) Remove skillet from heat. Wrap in lettuce leaves, if desired. Serve. *You can leave out the meat and egg for a vegetarian egg roll. If you do this, add 1 tsp canola oil when frying up the veggies. This will be 1 healthy fat. 1 Lean and Green Meal with 3 Condiments and no Healthy Fat required
SPAGHETTI SQUASH CHOW MEIN Ingredients: 6 cups cooked spaghetti squash ¼ cup low sodium soy sauce 3 cloves garlic, minced 1 pkt Splenda or stevia 2 tsp freshly grated ginger ¼ tsp white pepper 2 tbsp olive oil 1/3 onion, diced 3 stalks celery, sliced diagonally 2 cups shredded cabbage – no carrots
Directions: Cut a spaghetti squash in half length wise and scoop out seeds. Lay skin side up in a 13x9 pyrex and pour ½ inch of water in the bottom of the pan. Bake at 400 degress for 30-40 minutes, until flesh is very tender. Once done, scoop out flesh with a fork so it breaks apart into strings, set aside. (You can also cook the spaghetti squash in the microwave. Punch holes in the squash and microwave for 6 minutes on one side and 6 minutes on the other side.) In a small bowl, whisk together soy sauce, garlic, Splenda or stevia, ginger, and white pepper. Set aside Heat olive oil in a large skillet over medium high heat. Add onion and celery and cook, stirring often, until tender, about 3-4 minutes. Stir in cabbage until heated through, about 1 minute. Stir in spaghetti squash and soy sauce mixture until well combined, about 2 minutes. Serve immediately. Makes 6 servings Per serving: 3 vegetables, 3 condiments, 1 healthy fat ( you will need to eat a leaner or leanest meat with this)
ORANGE CHICKEN Ingredients: 1 can diet orange soda 2 tablespoon soy sauce (6 Condiments) 1 tablespoon teriyaki sauce (3 Condiments) 1/2 teaspoon crushed red pepper (1 Condiment) 1 cloves garlic, minced (1 Condiment) 1/4 tsp ginger (1/2 Condiment) 36 oz raw, boneless, skinless chicken breasts - should yield 24 oz cooked (4 Lean) Directions: Put ingredients except for chicken in gallon size Ziploc bag, mix well. Pierce chicken breasts several times with fork, put into bag and marinade several hours. Take out and bake, broil, or grill. Toss out marinade. 4 Servings with 1 Lean and 3 Condiments per Serving (Still need 1 Healthy Fat)
BALSAMIC CHICKEN Ingredients: 4 – 9 ounce skinless, boneless chicken breasts One teaspoon olive oil 4 garlic cloves 1 cup fresh basil 1 tablespoon olive oil 1 tsp. balsamic vinegar 1/4 cup water 1 ½ cups sliced mushrooms 2 cups cherry or grape tomatoes 6 thin slices of red onion
Preparation: Preheat oven at 375 degrees. Heat one teaspoon olive oil in pan and brown the chicken breasts. In a blender place the garlic, basil, olive oil, vinegar, water and pulse until pureed. Place the browned chicken breasts in a pyrex and cover with the basil, garlic mixture. Top with mushrooms, tomatoes and onion and bake for about 40 minutes or until chicken is fully cooked. Makes 4 servings-Per serving One Leaner protein One healthy fat 1 ½ vegetable servings 3 condiments
LAUGHING COW STUFFED CHICKEN Ingredients: 2 - 9 ounce skinless, boneless Chicken Breasts 4 wedges light Laughing Cow Cheese ½ teaspoon Italian Seasonings 2 tablespoons Parmesan Cheese 10 sprays Pam Directions: Butterfly chicken breasts by cutting the breasts in half. Use a paper towel to absorb any water inside the breast. Spread one or two wedges of laughing cow cheese in the middle of the chicken breast and close the chicken breast. You can use a toothpick to keep the chicken together if needed. Spray both sides of the chicken with Pam and season the outside of the chicken with Italian Seasonings or any seasoning of your choice and a little Parmesan cheese. Bake at 350 degrees for 30 minutes, or until chicken is no longer pink. Makes 2 servings Per serving-One Leaner Protein One fat 2 condiments
STUFFED PEPPER SKILLET Ingredients• 18 ounces ground beef • 2 green peppers (chopped) • 3 cups cauliflower (chopped) • 2 cups shredded low fat Jack cheese • 2 -10 ounce cans diced tomatoes (drained well) • ⅓ cup onion (chopped) • 2 teaspoons Worcestershire sauce • 1 dash salt and pepper DirectionsGather up your goodies. Chop up cauliflower and start it cooking until slightly tender. Not to mush! Drain the cauliflower on paper towels and add a little salt to remove excess moisture. Put Hamburger in your skillet to start it cooking. Chop up onions and green peppers. Add the chopped onions and chopped green peppers to your hamburger and let them cook in the hamburger grease until they start to get tender. Then add in your well-drained tomatoes and Worcestershire sauce. "Rice" your cauliflower by pulsing it through a food processor a few times, mixing with a fork every few pulses. If you don't bring the cauliflower from the bottom up in between pulses, it will turn to mush on the bottom instead of rice consistency. Fluff with a fork. Mix in caulirice into the skillet. Turn off heat and mix in your cheese to melt. Serve it up! Makes 5 servings Per serving-1 Lean protein, 3 vegetables, 2 condiments
BROCCOLI & CHEESE STUFFED CHICKEN Ingredients1 ½ cups chopped broccoli 3 – 9 ounce boneless skinless chicken breasts ½ teaspoon Mrs. Dash Garlic & Herb 3 Tbsp shredded sharp cheddar cheese 3 Tbsp fat-free cream cheese 3 Tbsp ground flax seed Spray oil (I used olive oil) DirectionsPreheat oven to 400° Spray baking dish with oil Chop broccoli into small pieces Wrap chicken breasts in plastic wrap and pound to less than 1/2 inch thickness with a meatmallet Sprinkle both sides of chicken with Mrs Dash, then turn so the "inside" is up. Spread each breast with 1 Tbsp fat-free cream cheese Sprinkle each breast with 1 Tbsp sharp-cheddar Divide the broccoli among the breasts Carefully roll up each breast, beginning with wide end, pressing filling in as needed Use toothpicks to hold breasts in place Sprinkle each breast with Mrs Dash, and 1 Tbsp ground flax seed Bake at 400° for 30 minutes or until a meat thermometer reads 170° internal temperature. Makes 3 servingsPer serving 1 Leaner protein 1 Healthy fat 2 1/3 condiments 1 vegetable serving