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Teriyaki Chicken

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

teriyaki chicken

Teriyaki Chicken

Makes 4 servings
Per serving
1 Leaner protein
3/4 fat serving
3 condiments
1 ½ green servings


40 ounces chicken breast with bone, skinned
8 teaspoons reduced sodium soy sauce
¼ cup sherry vinegar
¼ cup water
1 Tbs toasted sesame oil
1 Tbs grated ginger
1 Tbs rice vinegar
2 cloves garlic
6 cups bok choy
2 tsp sesame seeds


Place chicken in a 4 quart slow cooker. Stir all other ingredients together except for bok choy and sesame seeds. Pour mixture over chicken. Cover and cook on low for 5-6 hours.
Remove chicken from pot and put on serving dish. Place bok choy in the pot with the juice and cover for 5 min. Pour bock choy and sauce over chicken. Top with sesame seeds

Lemony Asparagus Chicken

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

 

lemony asparagus chicken

Lemony Asparagus Chicken

Makes 2 servings

Per serving

1 Lean protein

3 vegetables

1 condiment

 

1lb of boneless skinless chicken thighs

1 ¼ pound of asparagus

2 teaspoons lemon juice

½ teaspoon lemon zest

½ teaspoon Purely Cajun Seasoning (180mg sodium per serving)

water

 

Cook chicken thighs for about 10 minutes, take one piece out of the pot at a time and cut into chunks and place back into the pot. Cook chicken until browned. Add about ¼ cup of water to prevent sticking and making a bit of gravy. Add lemon juice and lemon zest and Purely Cajun Seasoning. Stir well and cook until asparagus is at the desired texture. Add more water if necessary. Serve and Enjoy!!!

Onion Roasted Chicken Breast

by My Team My Health, posted in Uncategorized

oven roasted chicken breast

Onion Roasted Chicken

Makes 8 servings
Per serving
1 protein serving
3 condiments
1 fat

8 pieces bone in chicken breast (6 ounces cooked)

• 1 ½ packets French Onion Soup Mix
• 4 teaspoons olive oil
• 1/2 tsp garlic powder
Preheat oven to 425 degrees.
In a large bowl or ziploc bag, combine all ingredients and mix until the seasonings are coating the chicken. Pour into a 9×13 pan in an even layer.
Roast in the oven for 45 minutes, or until the chicken juices run clear. You may want to baste a couple of times while it’s cooking. Enjoy!

Cajun Cabbage and Ground Meat

by My Team My Health, posted in Pork/Beef, Recipes, Uncategorized

cabbage and ground meat

Cajun Cabbage and Ground Meat

 

Makes 5 servings

Per serving

1 Lean protein

3 vegetables

2 ½ condiments

 

2lbs lean ground beef

½ cup green onions chopped

7 cups of cabbage

2 TBSP Purely Cajun Seasoning to taste

Water as needed

 

Cook meat until browning, stirring frequently and adding water as necessary. Add green onions & stir well. Add Cabbage. Cook until cabbage is wilted to your desired texture. Serve & enjoy!!

 

Shrimp Scampi Zoodles

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

shrimp and zoodles

Shrimp Scampi Zoodles

Makes 4 servings
Per serving: ½ Leanest protein serving – 1 ¼ vegetable serving – 2 ¾ condiments – 1 fat

Indgredients:

2 medium zucchini, about 8 oz each
1 tbsp unsalted butter
2 tsp extra virgin olive oil. Divided.
4 minced garlic cloves, divided
20 ounces large peeled and deveined shrimp
¾ tsp Purely Cajun Seasoning (All Purpose Blend)
1 tbsp chopped fresh parsley leaves
1/2 tsp fresh grated lemon zest
3 tbsp freshly squeezed lemon juice

Directions:
Use a mandolin fitted with a julienne blade or a spiralizer to cut the zucchini into noodles. Cut the strips into 6 to 8-inch strips
In a large nonstick pan, melt the butter and 1 teaspoon olive oil over medium heat. Add the garlic and sautee for 1 minute. Add the shrimp and Purely Cajun Seasoning and sautee until the shrimp have just turned pink, about 5 minutes, stirring often. Set aside.
Add the remaining oil and garlic to the skillet, cook 30 seconds then add the zucchini noodles and Purely Cajun Seasoning. Cook 2 minutes, stirring.
Remove from the heat, add the shrimp, parsley, lemon zest, and lemon juice. Toss well to combine and serve immediately.

Roasted Cabbage Wedges

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

Roasted-Cabbage-Wedges-with-Onion-Dijon-Sauce_620x420

Roasted Cabbage Wedges

4 Servings with each serving being 3 greens – 2 healthy fats – 2 condiments

INGREDIENTS

  • Large green cabbage (about 2-3lbs)
  • 1 TB. garlic-infused olive oil (or regular olive oil)
  • salt & pepper
  • Sauce:
  • 1-1/2 TB. butter
  • 2 TB. minced fresh onion
  • 1 TB. Dijon mustard
  • ½ tsp. minced garlic
  • pinch (1/2 tsp.) each salt and pepper
  • optional: chopped chives or parsley for serving

DIRECTIONS

  1. Heat oven to 450 degrees. Line a baking sheet with parchment or silicone.
  2. Cut cabbage half into four equal wedges and set on prepared baking sheet. Use a pastry brush to coat the cut side of each wedge with oil and sprinkle with salt and pepper. Turn wedges and repeat.
  3. Place the baking sheet in the oven and cook for 10-12 minutes. Flip the wedges and roast until nicely browned, 8-10 minutes more.
  4. Meanwhile, make the sauce by adding all the sauce ingredients to a small saucepan and cook over medium heat until the butter is completely melted. Keep warm (alternately, place ingredients in a microwavable container and cook on high for about 1 minute – warm again before using).
  5. To serve, place the wedges on a plate and drizzle with the sauce. Sprinkle with chives or parsley, if desired.

 

Spicy Mexican Slaw with Lime and Cilantro

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

spicy-mexican-slaw-kalynskitchen

Spicy Mexican Slaw with Lime and Cilantro

 slightly adapted from kaylinskitchen.com

Makes 6 servings

Per serving

2 vegetables

2 condiments

1 fat serving

 

Ingredients:

4 cups thinly sliced green cabbage

2 cups thinly sliced red cabbage

(You can use all green or all red cabbage.)

2 green onions, thinly sliced

1/2 cup chopped cilantro

Dressing Ingredients:

6 T reduced fat mayonnaise

3 T fresh lime juice; more or less to taste

1/2 teaspoon Green Tabasco sauce

½ teaspoon Vege-Sal

Instructions:

In small bowl or measuring cup, whisk together, mayo, lime juice, and hot sauce. (Start with less than the full amount of lime juice and hot sauce and keep adding until you have the desired blend of sour/hot flavor.)

Thinly slice cabbage, using a mandoline slicer if you have one. Slice green onions, and wash, dry and chop cilantro. (I use a Mini salad spinner  to wash herbs and spin them dry.) Combine cabbage, green onions and cilantro in large salad bowl.

Use a wooden spoon to mix dressing into cabbage mixture. Season to taste with salt and serve immediately, or chill for a few hours.

This salad will keep well overnight in the refrigerator, but the lime juice will cause the red cabbage to bleed color and turn the salad slightly pink. If you’re making extra you might want to use all green cabbage, although I didn’t mind the pink color at all when I ate the leftovers! Another good strategy if you’re not cooking for many people is to chop the cabbage and green onion and mix the dressing for the full amount and store in the fridge, then chop cilantro and stir salad together in smaller amounts as you’re going to eat it.

Salisbury Steak with Mushroom Gravy

by My Team My Health, posted in Pork/Beef, Recipes, Uncategorized

salisbury steak w mushrooms

Salisbury Steak with Mushroom Gravy

Servings: 4 servings (serving size: 1 steak and about 1/4 cup gravy)

Per Serving
1 Lean protein
3 condiments
1.5 vegetable servings

Total Time : 30 Minutes

Ingredients

· ¼ cup grated onion, divided

· 1/2 teaspoon black pepper
· 1/4 teaspoon salt

· 1 garlic clove, minced

· 1 ½ pounds ground sirloin

· 5 sprays Cooking spray

· 1 ½ teaspoons butter

· 8 ounces cremini mushrooms, quartered

· 1 1/2 cups fat-free, lower-sodium beef broth

· 1 teaspoon red wine vinegar

Directions:

1. Combine 2 tablespoons onion, pepper, salt, garlic, and beef. Shape into 4 (1/2-inch-thick) patties. Heat a skillet over medium-high heat. Coat skillet with cooking spray. Add patties; cook 3 minutes on each side or until browned.

2. Melt butter in pan. Add mushrooms; sauté 4 minutes. Stir in ¼ cup broth and remaining onion; cook 2 minutes. Add remaining broth to pan and bring to a boil. Cook 5 minutes or until thick. Add patties and vinegar to pan; cook 2 minutes.

Spicy BBQ Chicken Pizza

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

Chicken pizza

Spicy BBQ Chicken Pizza

1 Complete Lean and Green Meal with 1-1/2 Condiments

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 – example broccoli (1 Green)
3 tbsp sugar free BBQ Sauce – Guy’s No Sugar Added or Walden Farms BBQ Sauce (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.

 

Spaghetti Squash Shrimp Scampi

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

 

Light-Shrimp-Scampi-1-533x800

Spaghetti Squash Shrimp Scampi

 

Makes 8 servings
Per serving
2 vegetables
2 fats
1 protein serving
1.75 condiments

 

Ingredients

2 (3- to 3½-pound) spaghetti squashes – use 8 cups cooked squash

7 tablespoons butter, divided

5 pounds peeled and deveined large fresh shrimp

2 tablespoons shallots, minced

3 cloves garlic, minced

1 1/2 cup chicken broth – no wine on plan

2/3 cup light coconut milk

2 tablespoons capers

3 ½ teaspoons Purely Cajun Seasoning

 

Instructions

Preheat oven to 375°. Line a baking sheet with aluminum foil.

Prick squashes all over with a fork. Place on prepared baking sheet, and roast until tender, about 1 hour and 20 to 30 minutes. Let cool 15 minutes, then slice in half lengthwise. Use a fork to shred squash and place flesh in a large bowl, discarding seeds and skins.

In a large skillet, melt 1 tablespoon butter over medium-high heat. Add shrimp and cook, turning occasionally, until pink and firm, about 5 minutes. Remove shrimp and set aside.

Melt 1 tablespoon butter in skillet over medium-high heat. Add shallots and garlic; cook, stirring occasionally, 6 minutes. Add broth, increase heat to high, and reduce liquid by two-thirds. Reduce heat to medium-low. Stir in remaining butter, coconut milk, capers and Purely Cajun seasoning. Cook until butter has melted and sauce is smooth, about 3 minutes. Stir in squash, shrimp, and parsley. Serve immediately.

 

Slightly adapted from http://www.louisianacooking.com