Month: November 2014

Chicken Souvlaki Sticks with Yogurt Dipping Sauce

Makes 6 servings
Per serving: 1 leaner protein (this includes chicken with yogurt sauce)
3 condiments
1 fat
½ vegetable serving

*16 bamboo or metal skewers
*1/4 cup lemon juice
*3 tablespoons lemon zest
*2 tbsp. of finely chopped oregano leaves
*1/2 teaspoon of crushed red pepper flakes
*2 tablespoons of extra-virgin olive oil
*4 cloves of garlic minced
*2 ¾ pounds raw cubed chicken tenders
*2 cups of low fat plain Greek Style Yogurt
*1 ½ cups of seedless cucumber (You will grate this into the yogurt dip)
*1/2 teaspoon ground cumin

Directions: Combine the zest and juice of lemons, oregano, red pepper flakes and olive oil in a dish. Paste the garlic by mashing it with coarse salt then add ¾ of it to the marinade reserving some for dipping sauce. Add chicken tenders to the marinade and season with salt and pepper, turn in marinade to coat, let stand for 10 minutes. Thread tenders on damp bamboo or metal skewers and cook 7 to 8 minutes turning once, until firm and juices run clear. While skewers cook, combine yogurt with juice of remaining clove of garlic, grated cucumber, cumin and salt to taste. Yogurt dip makes 6 serving.

** Remember to soak your skewers in water if you are using bamboo.

Buffalo Cauliflower

Makes 6 servings  (Preheat the oven to 450°F)

Per serving: 

2 vegetables

3 condiments

1 healthy fat (optional) **

6 cups chopped Fresh Cauliflower

4 teaspoons Grapeseed Oil

¼c Cajun Garlic Power Sauce

1tbsp All Spice

1/4 cup Hidden Valley Light Buttermilk Ranch Dressing (Optional) **

Clean and chop the cauliflower into bite-sized pieces. In a bowl, combine the cauliflower with just enough olive oil to lightly coat the cauliflower and toss. Sprinkle with seasoning.  Spread the cauliflower on a baking sheet and bake for 30 to 35 minutes or until browned, turning once.  When the cauliflower is done, remove from the oven and sprinkle Cajun Garlic Power Sauce to combine.   Optional: Serve with Ranch and celery sticks.

Crock Pot 3 Envelope Roast

Makes 15 servings

Per serving

1 Lean protein

2 ¼ condiment

Ingredients:

7 pound beef roast such as chuck roast

1 envelope of dry Italian salad dressing mix

1 envelope of dry ranch salad dressing mix

1 envelope of brown gravy mix

2 cups water

Instructions : Put the water in a measuring cup that is larger than the amount of water you are using. Now add and mix all three envelopes to the water. Mix until blended completely. Brown the roast (if desired). Add the meat to your cooker. Pour the water, salad dressing mixture over the roast. In the slow cooker cook it on high for about 4 hours on low about 8 hours.

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 and add avocado if you like (1/4 of a small avocado is approx 1 healthy fat)

Servings: 2  

Each serving 

1 Lean

3 Greens

2.25 Condiments

* If you do not add the cheese, use 18 oz raw chicken breasts which should yield 12 oz cooked.

Makes 10 servings

 Per serving

 1 Lean protein

 3 vegetables

 3 condiments

2lb mixed turkey ground meat (Fresh Market)

 2 lbs fresh chicken sausage, casing removed

 14 cups cabbage, shredded (one large head or two small)

 3/4 cup onion chopped very fine (or one whole small onion)

 1 tbsp low sodium tamari or soy sauce

 1 8 ounce can low sodium organic diced tomatoes (puree further)

 1 egg

2 TBSP Seasoning Blend (can use Tony’s or your own mix of salt, pepper, garlic)

 Mix all above ingredients raw in a large bowl. Place in a baking dish.  Place in oven at 350 for about an hour or so

until top turns a little brown. It will make a lot of juice.  Cut it into pieces at about 1 hr then place back in the oven for the juices to seep back in

Makes 5 servings

Per serving

1 Leaner protein

½ fat serving

1 condiment

3 pounds boneless skinless chicken breasts (Lean)

5 wedges of Lite Laughing Cow Swiss cheese (healthy fat)

½ cup Frank’s Red Hot sauce (condiment) – Start with 1/4 cup and add additional 1/2 cup to taste