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Chicken Enchilada Bake

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

enchilada

Chicken Enchilada Bake

Slightly revised from getskinnybehappy

Prep Time: 25 mins
Cooking Time: 35 mins
Servings: 2

Per Serving:  1 lean | 2 green | 1 healthy fat | 3 condiments

Ingredients

10 oz shredded chicken breast (I boil & shred ahead) or you can use 99% fat free White Chicken in a can.
2- can tomato paste
2 – can fat free low sodium chicken broth
1/2 cup – low fat mozzarella cheese
2 tsp -olive oil
2-tsp salt
ground cumin, chili powder, garlic powder, onion powder and oregano (all to taste).
2 to 3 Zucchini cut long ways in thin strips (similar to lasagna noodles).
Sliced olives (optional).
Directions

1) Prepare Enchilada Sauce: in sauce pan on med/high heat add olive oil, stir in tomato paste and seasonings, heat for 2-3 min stir in chicken broth. Bring to boil stirring often, turn heat to low for 15 min. Set aside & Cool to room temperature.

2) In a small/med baking pan spray with Pam, pull each strip of Zucchini thru enchilada sauce then lay flat on bottom of the pan. Next I add a bit less then 1/2 cup of enchilada sauce to chicken and mix it. Add chicken to the baking pan covering end to end. . Sprinkle a little cheese over chicken. Add another layer of zucchini pulled thru enchilada sauce (similar to making lasagna). cover the top with the remaining cheese and olives if desired.

Bake at 350 for 35 to 40 min. Keep an eye on it. If the cheese starts to burn cover with foil.

 

Nutritional Info per serving:
Calories 390

 

Garden Fresh Green Bean Salad

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

Garden fresh green bean salad

Garden-Fresh Green Bean Salad

 

6 servings

Per serving

1.5 vegetables

1.5 condiments

1 fat                   

1/6 optional snack

 

 

Ingredients:

1 pound french or regular FRESH green beans, ends trimmed

1/2 cup non-fat feta cheese crumbles

1 cup cherry tomatoes, sliced in half

3 Tbsp chopped red onion

1/4 cup slivered almonds (optional)

2 Tbsp olive, or avocado oil

2 Tbsp red wine vinegar

2 Tbsp chopped fresh basil

1 large clove garlic, minced

½ teaspoon Freshly ground black pepper

¼ teaspoon Sea salt

 

Instructions:
Boil a large stock pot of lightly sea salted water. Add the green beans and boil until tender crisp, 2 minutes. Immediately place beans in ice water bath. Drain well, pat dry and place the beans in a large bowl. Combine with the feta cheese(if using), tomatoes and red onions.

Toast the almonds in a small skillet, 2 minutes.
Whisk the olive oil, red wine vinegar, basil, garlic and a little salt and pepper. Pour the dressing over the green beans and sprinkle with almonds. Let marinate in the refrigerator for about 1 hour before serving cold.

 

Cheesy Italian Chicken Spaghetti Squash Casserole

by My Team My Health, posted in Uncategorized

italian spaghetti squash casserole

Cheesy Italian Chicken Spaghetti Squash Casserole

1 Serving with 1 Lean, 3 Greens, 3 Condiments and 1 Healthy Fat per Serving

 

Ingredients:
1 cup prepared Spaghetti Squash Strands (2 Greens)
1/2 cup diced Italian tomatoes – less than 5 g carbs per serving., drained (1 Green)
2 Light Laughing Garlic and Herb Cheese Wedges (1 Healthy Fat)
1/4 cup 2% reduced fat Mozzarella or Italian Cheese Blend, Shredded (1/4 Lean)
7 oz raw Chicken Breasts, cubed – should yield 4.5 oz cooked (3/4 Lean)
1 tbsp Wishbone Light Italian Salad Dressing (1.5 Condiments)
2 tsp Parmesan Cheese, grated (2/3 Condiment)

Directions:
Preheat oven to 350 degrees. Prepare spaghetti squash by oven or microwave. For tutorial, please go to youtube.
Marinate chicken in Italian dressing if desired. Spray a nonstick skillet with cooking spray. Add chicken and cook until chicken is no longer pink and cooked thoroughly. Make sure you have 4.5 oz of chicken when cooked. If you desire more shredded Italian cheese, then use 1/2 cup cheese and only 3 oz chicken when cooked. Set aside chicken.
Saute 1 cup spaghetti squash, Italian diced tomatoes and laughing cow cheese wedges until cheese is melted.
Pour squash mixture in a small casserole dish. Spread cubed chicken over the top. Sprinkle shredded cheese and then Parmesan cheese over the chicken. Bake for 7 to 10 minutes or until cheese has melted. Serve.

 

Cauliflower Ranch Chips

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

cauli ranch chips

Cauliflower Ranch Chips

Makes 7 servings
Per serving: 3 condiments, ¼ vegetable serving

Ingredients:
1 cup grated parmesan cheese
1 cup grated raw cauliflower
½ tsp parsley
½ tsp basil
½ tsp dill
½ tsp chives
½ tsp garlic powder
½ tsp onion powder
½ tsp pepper

Directions:
Preheat oven to 450 degrees. Add all ingredients to a bowl. Line a baking sheet with parchment paper. Place about 1 TBSP of mixture on prepared baking sheets, about 1 inch apart. Bake at 450 for 5-7 minutes. Remove and turn cauliflower chips over. Bake for another 5-7 minutes.

 

Sausage Stuffed Jalapeno Poppers

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

sausage stuffed jalapeno

Sausage Stuffed Jalapeno Poppers

Makes 1 lean serving, 1 green serving and 1 healthy fat

Ingredients:

  • 3 Whole jalapeños
  • 3 oz. shredded low fat cheese
  • 3 Morning Star Farms Veggie Sausage Links
  • 2 Wedges Laughing Cow Lite Cheese (Original or Queso)

Directions:

Preheat oven to 425.  Cut jalapeños in half lengthwise and remove seeds and ribs.  Cook veggie sausage links as directed on package then crumble into a small bowl.  Add cheeses to sausage crumbles and mix until well combined.  Fill each jalapeño with 1/6 of the mixture.  Cook on a baking sheet about 20 minutes or until cheese is melted and tops are browned.

 

Creamy Buffalo Chicken

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

buffalo chicken

Creamy Buffalo Chicken

Makes 2 Servings with 1 Complete Lean and Green Meal, 2 Condiments and 1 Healthy Fat per serving

Ingredients:

  • 13-14 oz. raw, boneless, skinless chicken breasts –
    yields 9 oz. cooked (1 1/2 Lean)
  • 2 oz. or 1/2 cup 2% reduced fat cheddar cheese
    (1/2 Lean)
  • 1/4 cup Frank’s Hot Wings Sauce (2 Condiments)
  • 1/4 cup Light Hidden Valley Ranch dressing
    (2 Healthy Fats)
  • 2 tbsp. reduced fat cream cheese (2 Condiments)
  • 6 Servings of your favorite Veggies (6 Greens)

Directions:

Preheat oven to 350 degrees. Bake chicken breasts for 30-35 minutes or until cooked. Remove chicken breasts from pan and chop the chicken into small pieces. Place chicken inside of a baking dish. Set aside.

In a small sauce pan, combine Frank’s Hot Wings Sauce, ranch dressing and 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 1/2 cups of celery or your favorite veggies for a complete lean and green meal.

*Note: You can use 1/4 cup fat free ranch dressing if it has less than 1 carb per serving and then count it as 2 condiments. One that may meet these criteria would be Walden Farms. Then use 2 tbsp. of regular cream cheese as your two healthy fats.

 

Brocamole

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

Brocomoli

Brocamole

Makes 2 servings, each serving counts as 1 green, 2 healthy fats and 3 condiments

Ingredients:

  • 1/2 avocado (peeled and pitted)
  • 1/2 head broccoli (fresh)
  • 1 tbsp red onion (minced)
  • 2 cloves minced garlic
  • 1 tbsp lime juice
  • 1/2 tbsp hot pepper sauce
  • 1 tbsp fresh cilantro (chopped)

Directions:

Steam or boil broccoli until soft, let cool completely.  Mash the avocado and add remaining ingredients.  Stir until well combined.  Use peppers, cucumbers or celery for dipping.

 

Cheesy Cauliflower Biscuits

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

cheesy cauliflower biscuits

Cheesy Cauliflower Biscuits

Makes 2 servings:
1 complete Lean & Green, ½ Healthy Fat,
3 Condiments/serving

294 grams or 3 cups, cooked cauliflower (3 greens)
2 tsp. garlic cloves, minced (1 Condiment)
6 Black Olives (.5 Healthy Fat)
2 eggs + 2 egg whites – divided (4/5 Leaner)
4 oz. moderate-fat cheddar cheese, shredded (1 Lean)
1/3 cup low-fat Greek yogurt (1/5 Lean)
¾ tsp kosher salt (1.5 Condiment)
½ tsp black pepper (1/2 Condiment)

Procedure:
1. Preheat the oven to 400°F.

2. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food
processor. Add minced garlic and olives. Pulse several times until smooth and creamy.

3. Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar
cheese, low-fat Greek yogurt, salt and pepper and mix together.

4. In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the
cauliflower mixture.

5. Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top
with the cauliflower mixture. Bake for 20-25 minutes, until golden brown. Remove from the pan and set on a cooling rack.

Makes: 24 small biscuits. (2 servings)

Jalapeno Chicken Dip

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

chicken dip 1

Jalapeno Chicken Dip

http://www.sandyskitchenadventures.com

4 Servings with 1 Lean, 1.75 Condiments, and 1 Healthy Fat per serving
Ingredients:
12 ounces cooked boneless, skinless chicken breasts, shredded (2 Leans)
3/4 cup Fage 2% plain Greek yogurt (1/2 Lean)
1/4 cup regular cream cheese (4 Healthy Fats)
5 slices turkey bacon cooked and crumbled (1/2 Lean)
3 ounces canned jalapenos, diced (3 Condiments)
1/2 tsp garlic powder (1 Condiment)
1/2 tsp onion powder (1 Condiment)
2 tbsp grated Parmesan cheese (2 Condiments)
1 cup shredded 2% sharp cheddar cheese, divided (1 Lean)
Directions:
Preheat oven to 375 degrees.
Combine shredded chicken, yogurt and cream cheese in a medium sized bowl.
Add crumbled turkey bacon, diced jalapenos, garlic powder, onion powder,
Parmesan cheese and 1/2 cup cheddar cheese.
Stir until everything is combined. Pour mixture into a baking dish.
Top with remaining 1/2 cup shredded cheese.
Bake for 20 minutes or until cheese has melted.

 

Spinach Stuffed Chicken

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

stuffed chicken 1

Spinach Stuffed Chicken

Serves 4:  Per serving:
One Leaner protein serving 1 stuffed breast half
One fat
2 condiments
½ vegetable servings
Ingredients:
• 5 ounces fresh spinach, chopped
• 1/2 cup (2 ounces) crumbled low fat goat cheese
• 2 tablespoons pine nuts, toasted
• 1 teaspoon fresh thyme, minced
• 2 teaspoons fresh lemon juice
• 2 garlic cloves, minced
• 4 (8.5 ounce) skinless, boneless chicken breast halves
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 4 tsp. olive oil
• 1/2 cup fat-free, lower-sodium chicken broth
Directions:
1. Preheat oven to 350°.
2. Heat a large nonstick ovenproof skillet over medium-high heat. Add spinach to pan; cook 1 minute or until spinach wilts, tossing constantly. Place spinach in a colander; press until barely moist. Wipe pan clean.
3. Combine spinach, cheese, nuts, thyme, juice, and garlic. Cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff 3 tablespoons filling into each pocket. Seal with wooden picks. Sprinkle chicken with salt and pepper.
4. Heat oil in pan over medium-high heat. Add chicken; cook 3 minutes on each side or until brown. Add broth, and cover pan. Place pan in oven. Bake at 350° for 15 minutes or until done.