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Chicken Fajita Stuffed Peppers

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

Fajita-Chicken-Stuffed-Roasted-Bell-Peppers-1024x683

Chicken Fajita Stuffed Peppers

Makes 2 lean & green meals

3 red, yellow, orange or green bell peppers
very small amount of olive oil
pinch of low sodium salt
3 small-ish chicken breasts (about 12 oz cooked)
1/4 cup shredded light or low fat cheese
4 tsp of a comparable low-salt fajita mix
Squeeze of lime
1/4 cup chopped Cilantro

Put the chicken breasts in a crock pot on high with 4 Tbls of water for 4 hours.  After cooking, shred the chicken. Squeeze half a lime over it and add cilantro.  Add the 1/2 of a package of medifast fajita seasoning. Stir.

Preheat oven to 400 degrees. Cut bell peppers in half lengthways and trim off stem and remove seeds. Place peppers face down on a baking sheet and lightly rub tops of peppers with olive oil and sprinkle with salt. Bake for 12 minutes or until peppers are soft and getting browned.

Scoop the meat mixture into the “cup” of the roasted peppers. Sprinkle with the shredded cheese. Bake again for about 5 minutes to melt the cheese.

 

 

Shrimp Parmesan & Zucchini Noodles

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

Shrimp Parm Zoodles For Two

Shrimp Parmesan & Zucchini Noodles

Slightly adapted from skinnytaste.com

Makes 3 servings
Per serving
1/3 Leanest protein
2 condiments
3 vegetables
1/3 optional snack
1/3 fat serving

•8 oz peeled and deveined jumbo shrimp
•1/2 teaspoon fresh black pepper
•1 large egg, beaten*
•1 packet Medifast Veggie Chips, crushed
•1 tbsp grated parmesan cheese
•olive oil cooking spray

For the Zoodles:

•1 tsp olive oil

•2 cloves garlic, crushed with the side of a knife

•1 1/4 cups crushed tomatoes

•kosher salt and pepper, to taste

•2 medium zucchini (14 oz total), spiralized with the thicker blade, and cut into 6-inch lengths

•1 oz shredded part-skim mozzarella cheese

Directions:

Preheat oven to 450°F. Spray a baking sheet with cooking spray.

Put the beaten egg in one bowl, the crushed chips and parmesan cheese a second bowl. Wash and dry the shrimp. Season lightly black pepper, then put a few at a time in the bowl with the egg to coat. Then into the cheese/chip mixture to coat, then on a baking sheet.

Spray the top of the shrimp generously with oil spray then bake in the middle rack for about 6-7 minutes. Turn shrimp over then cook another 3 minutes or until cooked though.

In a large oven safe skillet heat the oil over medium heat. Add the garlic and cook until browned, about 2 minutes. Add the crushed tomatoes, salt and pepper and simmer on low 5 to 6 minutes. When the shrimp is done, add the zucchini noodles and cook 1 1/2 to 2 minutes tops, stirring to combine with sauce. Place the cooked shrimp over the zoodles, top with cheese and place under the broiler 1 minute until the cheese melts.*You’ll only use half the egg so the nutritional info reflects 1/2 large egg.

 

 

Tofu Hummus with Cucumbers

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

hummus 2

Tofu Hummus w Cucumbers

1 lean

3 condiments

1 snack

2 greens

 

10 oz Mori Nu Silken Firm Tofu

1 clove garlic, crushed

2 teaspoons lemon juice

2 tablespoons PB2

1/2 cup plain low fat Greek Yogurt

1/2 teaspoon cumin

 

1 cup cucumbers, sliced

Directions:

• In a food processor combine tofu, PB2, yogurt, garlic, and lemon juice. Blend well.

• Add cumin and blend to a smooth and creamy dip.

Spaghetti Squash Chow Mein

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

spaghetti squash chow mein

Spaghetti Squash Chow Mein

 

Adapted from Little Bits of Baking, Crafting, and Life

 

Makes 6 servings

Per serving

3 vegetables

1 fat

2 ½ condiments

 

6 cups cooked spaghetti squash

¼ cup low sodium soy sauce

3 cloves garlic, minced

1 pkt Splenda or stevia

2 tsp freshly grated ginger

¼ tsp white pepper

2 tbsp olive oil

1/3 cup onion, diced

1 cup celery, sliced diagonally

2 cups shredded cabbage – no carrots

 

Directions:
Cut a spaghetti squash in half length wise and scoop out seeds. Lay skin side up in a 13×9 pyrex and pour ½ inch of water in the bottom of the pan. Bake at 400 degress 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. (You can also cook the spaghetti squash in the microwave. Punch holes in the squash and microwave for 6 minutes on one side and 6 minutes on the other side.)

 

 

 

Loaded Cauliflower “Mash Bake”

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

loaded cauliflower mash

Loaded Cauliflower “Mash” Bake

Makes 4 servings
Per serving:
¾ ounce protein
3 vegetables
3 condiments
¼ healthy fat
Ingredients:
4 slices Jennie-O Extra Lean Turkey bacon
6 cups cauliflower florets
3 cloves crushed garlic
1/3 cup 1% buttermilk
1 tbsp whipped butter
¾ tsp salt
½ tsp black pepper
2 tbsp minced fresh chives, divided
¼ cup shredded reduced fat cheddar cheese

Directions:
Cook the turkey bacon in a skillet until crisp; set aside on a paper towel then crumble.
Fill a large pot with water, bring to a boil and add cauliflower and garlic. Boil until the cauliflower is soft, about 15-20 minutes. Drain, and return to the pot.
Preheat the oven to 350°F.
Add the buttermilk, butter, salt and pepper to the cauliflower and purée with a hand blender. If you don’t own a hand blender, a regular blender would work fine as well. Mix in 1 tbsp of the chives and transfer to 4 individual casseroles (3/4 cups each) or one 8 x 8 casserole dish and top with cheddar and crumbled bacon. Bake in the oven until the cheese melts, about 5 minutes then top with remaining chives.

 

Beef and Cauliflower Stew

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

Beef stew with cauliflower

Beef and Cauliflower Stew

Makes 4 servings

Per serving

1/2 Lean protein serving

2 vegetables

1 ¼ condiments

1 optional snack – the pepperoncini

 

 

One pound beef chunks

2 Tablespoons yellow onion

1 clove garlic

3 cups water

1 tsp beef boullion

2 Tablespoons white wine vinegar

1 whole tomato diced

2 small canned tomatoes (1 cup)

1 red pepper (1/2 cup diced)

1 cup cauliflower

1 small can mushrooms. (1/2 cup)

Two ounces Pepperoncini peppers for garnish

 

Place all ingredients except for cauliflower into a crock pot and cook for high 4 hours, add cauliflower and cook 2-3hrs more. Top with Pepperoncini.

 

Shrimp and Spaghetti Squash

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

shrimp1

Shrimp and Spaghetti Squash

Slightly adapted from lexiscleankitchen.com

 

Makes 3 servings

Per serving

1 Leanest protein

2 fats

3 condiments

3 vegetables

 

 

  • 1 Spaghetti Squash – use 3 cup cooked
  • 2 tbsp extra-virgin olive oil
  • 2 garlic cloves, crushed
  • 1/2 tsp red pepper flakes
  • 1/4 tsp ground garlic
  • 1/2 teaspoon Freshly ground pepper
  • 1/4 teaspoon Himalayan sea salt
  • 2 cups fresh organic spinach
  • 3 slices sun-dried tomatoes
  • 1/2 onion, chopped
  • 3 pounds raw shrimp
  • 1 cup of one other vegetable (zucchini, broccoli, grape tomatoes, or asparagus)
  • 2 tablespoons grated parmesan

 

Instructions

  1. Preheat oven to 375
  2. Roast spaghetti squash
  3. Grill the shrimp
  4. In a medium-size pot add oil, garlic, and onion and sauté for for 3-5 minutes
  5. Add in spaghetti squash and mix well
  6. Add in sun-dried tomatoes, spinach, and any other vegetables of choice
  7. Add in protein and mix well to combine
  8. Top with fresh parmesan (optional) and serve hot.

 

 

Cilantro Lime Chicken with Zucchini Noodles

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

 cilantro-lime-chicken-zucchini-noodles-recipe

Cilantro Lime Chicken with  Zucchini Noodles

Slightly adapted from ifoodreal.com 

Makes 3 servings

Per serving

1 Leaner protein

3 vegetables

3 condiments

 

  • 3 large zucchini – total weight `1.75 pounds
  • 1.75 lbs boneless & skinless chicken breasts, cut into 1″ pieces
  • 1/2 tsp cumin
  • 1/2 tsp salt, divided
  • 1/4 tsp ground black pepper
  • 2 tsp small jalapeño, seeded and minced (leave seeds in for very hot version)
  • 1 tablespoon plus 2 teaspoons lime juice
  • 1/2 cup cilantro, chopped
  • Cooking spray

 

Directions

  1. Using a spiralizer or mandoline, make zucchini noodles, transfer into a large bowl and set aside. You can also chop zucchini into any size pieces, if you don’t have the gadgets for making zucchini noodles.
  2. Preheat large ceramic non-stick skillet on high heat and add chicken. Saute until golden brown, stirring occasionally. Add cumin, 1/2 tsp salt and ground black pepper towards the end, stir and cook for another minute. Transfer to a bowl and set aside.
  3. Wipe clean or wash and pat dry the skillet and return to the stove on high heat. Spray with cooking spray and add zucchini noodles. Saute for 2 minutes, stirring frequently. Remove from heat and add previously cooked chicken, jalapeños, lime juice and cilantro. Stir gently and serve hot.

Storage Instructions: Refrigerate covered for up to 48 hours.

Parmesan Zucchini & Spaghetti Squash with Pine Nuts

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

Parmesan Zucchini & Spaghetti Squash with Pine Nuts

Slightly adapted from juliasalbum.com
 

Parmesean Zuchinni w Spaghetti Squash and Pine Nuts 1

Makes 11 servings

Per ½ cup serving

1 vegetable

¾ fat serving

3 condiments

 

  • 3 tablespoons olive oil
  • 4 zucchinis or 1 very large zucchini, sliced – total weight 1 pound
  • 4 garlic cloves, minced
  • 1 spaghetti squash, medium size – use 3 cups cooked squash
  • 1 cup freshly shredded Parmesan cheese
  • 1/2 cup pine nuts, toasted
  • ½ teaspoon salt
  • ½ teaspoon pepper

 

Instructions

To cook spaghetti squash:

  1. Preheat oven to 425 Fahrenheit.
  2. Cut the squash in 2 halves, scrape out the seeds and the fiber out of each half. Spray oil over the cut sides of the squash. Spray the baking sheet with oil and place the squash on the baking sheet cut side down.
  3. Bake for about 30-40 minutes. Remove it from the oven when it’s cooked through and soft, and let it cool. Flip the squash so that cut side faces up – that will speed up the cooling. After squash cools, scrape squash with a fork to remove flesh in long strands and transfer to a bowl.

To cook zucchini:

  1. Heat olive oil in a large skillet on medium-high heat. Add sliced zucchini and minced garlic and saute for about 3 minutes, stirring, on medium heat, uncovered. Season with salt, stir, and continue cooking for another 3-4 minutes, covered, occasionally stirring, until zucchini softens and browns a bit. We are cooking it covered to preserve the juices. Note:Depending on the size of your skillet, you might have to cook zucchini in 2 separate batches.
  2. Add spaghetti squash to the skillet with zucchini and mix to combine, on low heat.
  3. Add freshly shredded Parmesan cheese into the skillet and stir on low heat to melt the cheese. Add salt and pepper, to taste. Top with toasted pine nuts.

Carne Guisada

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

carne guisada

Carne Guisada

4 Servings

1 Lean, 1 Green, and  3 Condiments per serving ( No Healthy Fat required) 

 

Ingredients:

2 pounds chuck roast, trimmed, and cubed (Should yield ~4 Lean Servings (5oz/each)

1/2 cup chopped green chilies (1 Green Option)

2 cups beef broth (2 Condiments)

1 1/2 cups canned, diced tomatoes, undrained (3 Green Options)

1 tbsp jalapeño peppers, chopped (1 Condiment)

1 tbsp chili powder (3 Condiments)

1/4 tsp garlic powder (1 Condiment)

1 tsp onion powder (2 Condiments)

1 tsp cumin (1 Condiment)

1/4 tsp salt (1 Condiment)

1/2 tsp pepper (1 Condiment)

 

Directions:

Add all of the ingredients into a crock pot. Cook on low 8 to 10 hours.

or

Add all ingredients to a dutch oven; bring to a simmer. Cover and simmer 2 hours or until the beef is very tender.

Remove the lid and raise the heat. Simmer until the liquid has thickened, about 10 minutes.

 

 

*Don’t forget to add 2 Greens per serving to complete your Lean and Green!