Month: February 2015

Crawfish Etouffee’

by My Team My Health, posted in Recipes, Seafood, Uncategorized

crawfish

Crawfish Etouffee
Makes 2 servings
Per serving
1 Leanest protein
1 healthy fat – you will need to add one more fat serving
2.75 condiments
2.5 vegetables

14 oz cooked crawfish tails (2 leanest)
2 wedges garlic and herb Laughing Cow cheese (1 HF)
1 tbsp light margarine (1 HF)
2 tbsp chopped onion (2 cond.)
1 clove garlic, minced (1 cond.)
½ cup celery (1 green)
1 cup green bell pepper (2 green servings)
2 tsp tomato paste (2 cond.)
1/2 cup chicken broth (1/2 cond.)
3 cups Cauliflower rice (2 green)

Sautee garlic, onion and celery in margarine.  Add crawfish and remaining ingredients to pot and simmer until done.  Serve on Cauli-rice.

Creamy Buffalo Chicken Cauliflower Bake

by My Team My Health, posted in Poultry, Recipes, Uncategorized

creamy cauliflower

Creamy Buffalo Chicken Cauliflower Bake

Sandy’s kitchen

1-1/2 lean

½ lean

4 condiments

2 healthy fats

6 greens

 

14oz boneless chicken breast seasoned with Montreal Steak and garlic powder

1 head cooked cauliflower florets
1/2 c reduced fat cheddar cheese
1/2 c “Frank’s Hot Wings Sauce

1/4 c fat-free Ranch dressing
2 wedges garlic/herb Laughing Cow cheese

Directions:
Preheat Oven to 350*. Bake chicken breast 25-30 min till cooked through. Remove from oven and slice into 1/2” pieces and place into baking dish along with cooked and still hot cauliflower florets.

In a small saucepan, combine Wing sauce, dressing and cheese. Heat till cheese is melted, stirring frequently. Once melted, pour sauce over chicken and cauliflower mixture, combine gently to coat.

Sprinkle cheddar cheese over the top. Bake 10 minutes or until cheese is melted and slightly browned.

Enchilada Bake

by My Team My Health, posted in Poultry, Recipes, Uncategorized

enchilada bake

Enchilada Bake

Makes 3 servings

Per serving
1 Lean protein
1 1/3 vegetable servings
3 condiments

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

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.

Mushroom and Egg Bake

by My Team My Health, posted in Poultry, Recipes, Uncategorized

baked-eggs-mushrooms-6-kalynskitchen

Mushroom and Egg Bake

slightly adapted  from Kaylin’s Kitchen

Makes 2 servings

Per serving

2 ounces of protein

3 vegetables

2 condiments

Ingredients:

1 lb. brown Crimini (Baby Bella) mushrooms, washed and thickly sliced

10 sprays pan spray – no fats added with eggs

salt and fresh ground black pepper to taste

4 eggs

2-3 tsp. freshly grated Parmesan

2-3 tsp finely chopped parsley for garnish (optional)

 Equipment:

I baked my eggs in individual oven-proof baking dishes, but if you don’t have any dishes like this you can use a regular casserole dish and bake all the mushrooms and eggs in one dish.

Instructions:

Preheat oven or toaster oven to 400F/200C.  Spray 2 individual baking dishes or a flat casserole dish with non-stick spray.

Wash mushrooms and spin dry or dry with paper towels.  Slice mushrooms into slices about 1/2 inch thick.  Heat spray in a large frying pan over high heat and saute mushrooms until they have released all their liquid and the liquid has evaporated, about 6-8 minutes.  Season mushrooms with a little salt and fresh ground black pepper and quickly transfer to baking dishes.

Break two eggs over the mushrooms in each individual dish (or four eggs over all the mushrooms in a casserole dish.)  Season eggs with a little salt and fresh ground black pepper to taste and sprinkle a little Parmesan over them.