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Spaghetti Squash Chow Mein

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

spaghetti squash chow mein

Spaghetti Squash Chow Mein

 Serves 3
Per Serving: 1 green – 3 condiments -.5 healthy fat  

Ingredients

  • 1 large spaghetti squash (2 cups)
  • 1/4 cup soy sauce or bragg’s liquid aminos
  • 2 cloves garlic, minced
  • 1 packet sugar alternative (Monkfuit, Stevia, Splenda)
  • 1 teaspoon freshly grated ginger
  • 1/4 teaspoon white pepper
  • 2 tablespoons sesame oil
  • 2 tblsp onion, diced
  • 1 cup celery, sliced diagonally
  • 2 cups shredded cabbage (add carrots if you are in maintenance)

Directions

Cut a spaghetti squash in half length wise and scoop out seeds. Lay skin side up in a 13 x 9 pyrex and pour 1/2 inch of water in the bottom of the pan. Bake at 400 degrees 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.

In a small bowl, whisk together soy sauce, garlic, sugar alternative, 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.

 

Cream Cheese Clouds

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

Cream Cheese Clouds Cheesecake Bites

CREAM CHEESE CLOUDS 

8 ounces cream cheese, softened
1/2 cup unsalted butter, softened
1/2-3/4 cup granular Splenda or equivalent liquid Splenda *
1/2 teaspoon vanilla or other flavoring

Beat everything with an electric mixer until fluffy. Drop by bite-size spoonfuls onto a wax paper-lined baking sheet. Freeze until firm, at least 1 hour. Store in the freezer and eat frozen.

Makes 24 clouds

1 Cloud = 2/3 Healthy Fat & 1 condiment

Cabbage Roll Soup

by My Team My Health, posted in Uncategorized

cabbage-roll-soup3-1-of-1

Cabbage Roll Soup

Slightly adapted from sugarfreemom.com

Yield: 6 Servings

·    2 tbsp extra virgin olive oil

·    2 garlic cloves, minced

·    1/2 cup chopped onion  (I removed the shallots completely. Both shallots and onions are too high in carbs to be counted as a Green option. I can count them as a condiment; however, there was simply too much with ½ cup of each.)

·    2 ¼ pounds 95-97% lean ground beef

·    1 tsp dried parsley

·    1/2 tsp dried oregano

·    ½ tsp salt

·    1 tsp pepper

·    1, 14.5 oz can diced tomatoes

·    1/2 head cauliflower or 2 cups riced

·    5 cups beef broth, low sodium

·    1 large cabbage or 8 cups sliced

I definitely recommend sticking to the 2 cup and 8 cup measurements for the cauliflower and cabbage, respectively.

Per serving: 1 leaner, 1 healthy fat, 3 green, and ~3 condiments

Instructions

1.     Heat olive oil and garlic on medium high heat.

2.     Add onions and shallots and cook until softened.

3.     Add ground beef and cook until browned and no longer pink.

4.     Add seasonings to beef and marinara sauce.

5.     Add the riced cauliflower to the beef mixture and stir until coated.

6.     Pour the beef into the crock pot.

7.     Pour beef broth into crock pot and add cabbage.

8.     Stir to combine everything.

9.     Cook on high 3 hours or low 6 hours. If you don’t have a crock pot, simply cook ground beef in a dutch oven or heavy soup pot, follow recipe and simmer on low, covered for about an hour until cabbage is tender.

Chili Chicken Lasagna

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

chili chicken lasagna

Chili Chicken Lasagna

Serves 9

Per serving
1 Leaner protein
2/3 vegetable serving
3 condiments

Ingredients

• 20 ounces cooked chicken, shredded or cubed
• 1 1/3 cup salsa verde
• 2 cups part-skim mozzarella cheese, grated
• 2 cups low fat Mexican cheese blend
• 3/4 cup greek yogurt
• 1 (15 oz.) container 1% or 2% cottage cheese
• 1 (10 oz.) can fire roasted green chilies
• 1 teaspoon cumin
• 1 teaspoon chili powder


Directions
1    Preheat oven to 375º F.
2    Combine chicken, green chiles, 1 cup salsa verde and greek yogurt  in a large bowl and season generously with salt and pepper, cumin and chili powder.
3    Spread 1/3 cup chicken mixture in the bottom of a large baking dish
4    Cover with cottage cheese, mozzarella and Mexican cheese.
5    Repeat with another layer of chicken, cottage cheese and cheese
6  Cover with remaining salsa verde and cottage cheese, then sprinkle remaining mozzarella evenly over the top.
Cover dish with aluminum foil and bake for 25 minutes. Uncover and bake for another 10-15, or until cheese is melted and bubbly.  Remove from oven and serve hot.

Roasted Red Pepper, Mozzarella and Basil Stuffed Chicken

by My Team My Health, posted in Uncategorized

Mozzarella chicken

Roasted Red Pepper, Mozzarella and Basil Stuffed Chicken

Makes 4 servings

Per serving

1 Leaner protein

1 vegetable

3 condiments

Ingredients:

4 boneless skinless chicken breasts – total weight 1 ¾ pounds

8 ounces fresh mozzarella, sliced into 8 slices

1 12 oz jar of roasted red peppers sliced into 1 inch pieces (about two whole red peppers if you roast your own)

1 bunch of basil, whole leaves

1/4 cup fresh grated parmesan

2 ½ tsp Italian seasoning

¼ tsp salt

½ tsp pepper for seasoning

Directions:

Preheat oven to 400 degrees.  Grease a 9×12 casserole dish.  Butterfly chicken breasts by slicing into the long side of the breast, stopping just about 1/4 of an inch from the opposite side.  Lay chicken breast in casserole dish opened up.  Sprinkle the exposed insides of the chicken breast with 1/2 of the Italian seasoning and salt and pepper.  Stack the roasted red pepper, basil, and 1 slice of the mozzarella on the bottom side of the chicken.  Fold the top flap of the chicken over, tucking in the mozzarella, basil and roasted red pepper as necessary.  Sprinkle with the remaining Italian seasoning.  Bake chicken for 30-40 minutes (until chicken is no longer pink).  Pull chicken out of oven and turn the oven to a high broil.  Top chicken with remaining mozzarella slices and sprinkle with Parmesan cheese.  Broil until cheese is browned and bubbly, about 5 minutes.

Spaghetti Squash Enchilada Bowls

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

Spaghetti Squash Enchilada Boats 1

Spaghetti Squash Enchilada Bowls

 Slightly adapted from skinnytaste.com

Makes 4 servings

Per serving

¼ protein serving

1 ¾ vegetables

3 condiments

½ fat serving

 

Ingredients:

  •             2 small spaghetti squash – use 4 cups cooked squash
  •              2 teaspoons olive oil         
  •              1/8th tsp kosher salt
  •              ½ tsp black pepper
  •              1 1/3 cups homemade enchilada sauce
  •              1 cup part-skim shredded Mexican cheese blend
  •              chopped cilantro and scallions for garnish

For the enchilada sauce:

  •             2 garlic cloves, minced
  •             1-2 tbsp chipotle chilies in adobo sauce 
  •             1-1/2 cups canned low sodium petite diced tomato
  •             1/2 tsp chipotle chili powder
  •             1/2 tsp ground cumin
  •             3/4 cup reduced sodium chicken broth
  •             ¼ tsp salt
  •             ½ tsp pepper

Directions:

Preheat oven to 400F degrees. Line a baking sheet with parchment paper (or two if they don’t fit). Cut the squash in half lengthwise, and use a spoon to scrape out the seeds and soft yellow strands. Brush the inside of the squash with 2 teaspoons of olive oil and sprinkle lightly with salt and pepper. Place the squash facedown on the baking sheet and bake for 45-50 minutes or until the flesh easily pierces with a fork.

 Once the squash is cool enough to handle, use a fork to scrape the inside so the strands appear. Spoon enough of the enchilada sauce mixture inside each squash bowl until almost full.

 Top evenly with the cheese and transfer them to the oven and bake another 15 minutes, until the cheese is melted and the sauce is hot. Remove from the oven, sprinkle with cilantro and scallions and serve immediately!

Cabbage Roll Soup

by My Team My Health, posted in Uncategorized

Cabbage-Roll-Soup11

Cabbage Roll Soup

 

Makes 4 servings and per serving you receive:

 1 lean protein

3 greens

3 condiments

 

Ingredients

 

1 cup green onions

3 cloves garlic, minced

1 lb lean ground beef

1/3 lb lean ground pork

1 medium head cabbage, chopped (core removed)

2 teaspoons almond flour

1 (28 ounce) can diced tomatoes

1 tablespoons tomato paste

2 cups beef broth

1/2 teaspoon paprika

1/2 teaspoon thyme

1 tablespoon Worcestershire sauce

1 bay leaf

1/8 teaspoon salt and 1/4 teaspoon pepper, to taste

 

Instructions

  1. In a large pot, brown onion, garlic, pork and beef. Drain any fat.
  2. Stir in chopped cabbage and let cook until slightly softened (about 3 minutes). Sprinkle flour into cabbage mixture and cook an additional 2 minutes.
  3. Add all remaining ingredients, bring to a boil and reduced heat to medium low (about 25-30 minutes).
  4. Remove bay leaf and serve.

Spaghetti Squash Pie

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

spaghetti squash pie

Spaghetti Squash Pie

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

Makes 4 servings

Per serving

¾ protein serving

1 ½ vegetable serving

3 condiments

2 fats

 

16 oz ground beef

¼ cup white onion, finely chopped

2 cloves garlic, minced

4 mushrooms, finely chopped

1 large tomato, diced

 1 cup fresh basil leaves, roughly chopped

1/2 large spaghetti squash, de-seeded – use 2 cups cooked squash

1/2 cup grated cheddar cheese

1/2 tablespoon butter

Non-stick pan spray

Directions:

  1. Spray the spaghetti squash flesh with olive oil (non-stick spray) and place, flesh side down, in a baking tray. Roast at 400 for 25 minutes until soft. Scoop out the ribbons of squash and set aside.
  2. Add the butter to a large saucepan and fry the onion and garlic until the onion colours. Stir in the mushrooms. Add the beef to the pan – breaking it up with a spoon. Season well.
  3. When the beef has browned, stir in the tomato and cook until it starts to disintegrate and the beef is cooked through. Stir in the basil leaves and remove from the heat.
  4. Pour the beef mixture into a medium casserole dish. Layer with squash ribbons and top it off with an even layer of cheese.
  5. Bake at 375 for 25 minutes and serve immediately.

Baked Shrimp Parmesan

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

parm shrimp 1

Baked Shrimp Parmesan

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

Makes 4 servings

Per serving

1 Leaner protein

1 fat

3 condiments

20 ounces large shrimp (26¬30 count), deveined with tails off

4 teaspoons olive oil

½ teaspoon salt

½ teaspoon pepper

7 tablespoons Arriabatta sauce

2 cups shredded part-skim mozzarella cheese

2 tablespoons Parmesan cheese

chopped fresh parsley, for garnish

Instructions

1. Preheat the oven to 400 degrees F. Pat the shrimp dry with paper towels.

2. Grease a large non¬stick baking sheet with olive oil and spread them out in one layer.

3. Season them with salt and pepper. Top each shrimp with a scant teaspoon of sauce then about a tablespoon of mozzarella, going back over them if needed to use up all the cheese.

4. Sprinkle the Parmesan over them and then drizzle lightly with olive oil.

5. Bake 12 ¬ 16 minutes, you can pull out one of the shrimp to test it and see if it’s done.

6. Heat the broiler and with the oven door open broil for 1 ¬ 3 minutes, keeping a close eye on them, until the tops are browned.

7. Sprinkle with parsley and serve with a salad.