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Spaghetti Squash w Bacon, Spinach and Goat Cheese

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

spaghetti squash and bacon

Spaghetti Squash with Bacon, Spinach, and Goat Cheese

Serves 2

Per serving

2.5 ounces protein

3 vegetables

3 condiments

1 fat

 

INGREDIENTS

1 medium spaghetti squash – use 2 cups cooked squash

2 teaspoons olive oil

¼ teaspoon kosher salt

½ teaspoon freshly ground pepper

6 slices low sodium Jennie-O turkey bacon, cut in 1-inch pieces

1 tablespoon red wine vinegar

1 5-ounce bag baby spinach

2 ounces low fat soft goat cheese, crumbled

 

PREPARATION

  1. Preheat the oven to 400°F and line a large rimmed baking sheet with parchment paper.

2 . Cut about half an inch off of the top and bottom of the spaghetti squash, and discard those pieces. Cut the squash crosswise into rings about 1-inch thick, and run your knife around the inside      of the rings to cut the seeds out. Drizzle the olive oil over the baking sheet, then spread the squash rings over it, moving them around a little so that the undersides are evenly coated with a little        bit of oil. Season with salt and pepper, then flip the rings over and season again.

  1. Roast in the preheated oven until the squash is tender, about 30 minutes. When the squash is done, set it aside on the counter while you cook the bacon and spinach. It’ll be easier to handle if you let it cool for 10 minutes before taking it apart.
  2. Heat a large skillet over medium heat, then add the bacon slices. Cook over medium heat, stirring often, just until the very edges of the bacon start to brown slightly, about 2 minutes. Turn the heat down to low and continue to cook until the bacon is crispy and the fat has rendered out, about 5 more minutes.
  3. When the bacon is done, turn the heat up to medium and add the red wine vinegar while stirring and scraping the bottom of the skillet. This will deglaze your pan, so that all of the caramelized bits of bacon end up in your food and not stuck to the bottom of your pan.  Stir everything together just to combine, then add the spinach, one handful at a time, stirring after every addition so that the spinach wilts and there’s room in your skillet for more. When all of the spinach is wilted, turn the burner off under the skillet and let everything sit in there while you finish the squash.
  4. Peel the skin away from the squash, then use a fork or your hands to pull the strands apart, adding them to the skillet as you go. When all of the squash is in the skillet, add the goat cheese and toss everything together just to combine.
  5. Divide between two plates and serve immediately.

 

**You may prepare the squash in the microwave before hand if you are in a hurry by poking holes into the squash and microwaving 2 minutes at a time, then rotating the squash until soft inside.

Spinach Gratin

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

spinach

Spinach Gratin

Makes 8 servings

Per serving

2 vegetables

3 condiments

¼ ounce of protein

 

Ingredients:

  • 3 tbsp light butter (I used Land O Lakes)
  • 1 cup finely chopped green spring onion
  • 1/4 tsp fresh grated nutmeg
  • 3 cups unsweetened almond milk
  • 3 lbs (3 16-oz packages) frozen chopped spinach, defrosted
  • 3/4 cup freshly grated Parmesan cheese
  • 1 teaspoon kosher salt
  • 1/2 tsp freshly ground black pepper
  • 1/2 cup shredded low fat Swiss Gruyere cheese (I used Sargento)

 

In a heavy-bottomed saute pan melt the butter over medium heat. Add the onions and sauté until translucent, about 10 – 12 minutes.

Add the crackers and nutmeg; cook 2 more minutes, stirring occasionally. Add the milk and cook until thickened, about 5 – 7 minutes.
Squeeze as much liquid as possible from the spinach and add the spinach to the sauce. Add 1/2 cup of the Parmesan cheese and mix well. Season to taste, with salt and pepper
Transfer the spinach to a large baking dish and sprinkle the remaining 1/4 cup Parmesan and the Swiss cheese on top.  
Bake for 20 minutes until hot and bubbly. Serve hot. Makes a little over 6 1/2 cups.

Lana lost 40lbs!

by My Team My Health, posted in Successful Clients

lana Before After

Lana chose health and has never felt better!  It’s not always easy looking at before pictures and you really don’t notice how far you’ve come until you do a side by side comparison. After having done many other programs before, only to gain even more back, she decided to give it one more shot and was a huge success!  So much so that she is paying it forward by health coaching now.

Way to go Lana!!!!

Foil-Baked Asian Chicken

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

Foiled-Baked-Asian-Chicken

Foil-Baked Asian Chicken

Makes 4 servings

Per serving

1 Leaner protein

1 fat

1 ½ condiments

2 vegetables

 

 

  • 4 teaspoons olive oil
  • 4 cups baby spinach
  • 4 – 9 -oz. boneless, skinless chicken breast halves
  • 11 oz. white mushrooms, sliced
  • 4 teaspoons teriyaki sauce
  • 1/2 teaspoon Salt

 

Directions

  • Preheat oven to 450 degrees. Tear off 4 – 10″ squares of aluminum foil. Brush each of the squares with 2 teaspoons of olive oil. Place 1 cup of spinach on each square, slightly off center. Top with a chicken breast half and a few mushrooms. Drizzle 1 teaspoon teriyaki sauce over each portion; sprinkle with salt.
  • Fold each piece of foil over to cover the chicken and vegetables. Crimp edges together tightly to seal. Place packets on a rimmed baking sheet and bake until chicken is cooked through, 15-20 minutes. Serve hot.

 

 

Spaghetti Squash Hash Browns

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

hash brown

Spaghetti Squash Hash Browns

Serves 2

2 vegetables and 1 ½ fats per serving
Ingredients
2 cups cooked & shredded spaghetti squash (about 1/2 small cooked squash)
1 tablespoon olive oil
Salt, to taste (optional)
Directions:
Heat the oil in a large non stick skillet over medium heat.
Blot squash with paper towels to remove as much moisutre as possible.
Form little patties (approx. 2 tablespoons) by pressing the squash firmly between your palms.
Place the patties gently on the warmed skillet and let cook for 5-7 minutes per side. Only flip these once if possible to get the nice browned effect.
Transfer to paper towels to drain, then serve warm. Sprinkle with salt if desired.

Jalapeno Chips

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

jack-snacks-2 (1)

Jalapeno Chips

1 lean
1 green serving

1 cup shredded Monterrey Jack cheese – low fat

1/2 cup jalapeno, sliced real thin

 

DIRECTIONS: Preheat oven to 350º. Place a sheet of parchment paper on a cookie sheet. DO NOT use a silicone sheet to bake these or they will not cook properly. Using a tablespoon, scoop up 1 teaspoon of cheese and make a small pile on the parchment. Press it slightly flat. Repeat 15 more times. Place a slice of jalapeno on top of each pile. Bake at 350º in the oven for about 10-12 minutes. Recommend browning for a few min more for a firmer chip.  Allow them to completely cool and fully firm up before removing from the pan for best results.

Garlic Shrimp with Roasted Italian Veggies

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

shrimp-roasted-vegetables

Garlic Shrimp with Roasted Italian Veggies

Slightly adapted from thatsmyhome.com

Makes 6 servings

Per serving

1 Leanest protein

2 fats

3 vegetables

3 condiments

 

Veggies

  • 1 – 8 ounce eggplant
  • 1 -10 ounce zucchini
  • 1 large onion
  • 1 pint grape tomatoes – total weight ¾ pound
  • 3 – 4 mini sweet peppers – 6 ounces
  • 4 garlic cloves
  • 2 tablespoons oil
  • ½ teaspoon salt
  • ½ teaspoon pepper

 

Sauce

  • 4 tomatoes – skins removed and deseeded – total weight 1 pound
  • 1 tablespoon oil
  • 3 tablespoons shallot – minced
  • 1 cup of fresh basil
  • 4 tablespoons flat leaf parsley
  • 2 tablespoons red wine vinegar
  • 1 packet Splenda or Stevia

 

Shrimp

  • 75 pounds raw peeled shrimp
  • 1 ½ tablespoons butter
  • 3 garlic cloves

 

Instructions

  1. Cut the eggplant into bite size pieces. Add a little salt to it and place it in a colander to drain for 20 minutes. Blot with a paper towel.
  2. Cut up zucchini into bite size pieces. Place on a sprayed large cookie sheet. Add the eggplant.
  3. Cut the onion into bite size pieces. Add to cookie sheet.
  4. Cut the grape tomatoes in half, add to the vegetables.
  5. Cut the sweet peppers into bite size pieces, add to the vegetables.
  6. Sprinkle the oil and garlic over all of the vegetables. Add salt and pepper.
  7. Roast vegetables in a 400 degree oven until they are tender and just getting a little color, about 20 minutes. While the vegetables are roasting prepare the sauce. Remove and add to tomato sauce.
  8. Bring a pan of water to a boil. Add the tomatoes. When the water comes back to a boil remove the tomatoes and run cold water over them. Core the tomatoes and remove the skin. Cut the tomatoes in half and squeeze to remove the seeds. Cut into bite size pieces.
  9. Add the oil to a sauté pan. Add the tomatoes and shallots. Saute quickly over medium heat. When most of the juices have evaporated add the roasted vegetables. Add the red wine vinegar, sugar substitute, basil and parsley. Cook together for 15 minutes.
  10. To cook the shrimp, clean and devein them. Add the butter to a sauté pan. Stir in the garlic and cook for a minute. Season the shrimp well with salt and pepper. Place the shrimp in the pan. Let cook until the shrimp starts to get browned. Turn over quickly and cook about a minute more. Place the shrimp on the roasted vegetables and serve

 

Mini Turkey Pizzas

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

Hamburger

Mini Turkey Pizzas

Adapted from Big Red Kitchen

Makes 4 servings
Per serving:¾ leaner protein, 3 condiments, 1 healthy fat, ½ vegetable serving
Ingredients:
1 lb ground turkey 95-97% lean
1 egg
1 ¼ tsp Italian seasoning, divided
½ tsp kosher salt
2 tbsp organic no salt added tomato paste
4 tsp extra virgin olive oil
½ tsp black pepper
1 cup grated mozzarella
1 cup sliced pepperdews

Directions:
Preheat oven to 425. Mix together ground turkey, egg, 1 tsp Italian seasoning, and salt until well blended. Place a piece of plastic wrap in a wide-mouth mason jar lid and press a scant ¼ cup of the turkey mixture to the edge of the ring, forming a small patty. Repeat until all the meat is used.
Place patties on a foil lined jell-roll pan with edges and back for 8 minutes. Meanwhile, thin the tomato paste with olive oil and add ¼ tsp Italian seasoning and black pepper. Set aside.
Remove turkey crusts from the oven and dab the tops with paper towels to remove excess grease. Top each with a tsp of tomato paste mixture, cheese, and pepperdews. Bake another 5 minutes.
Remove pizzas to a paper towel lined plate, then place on a serving platter. Eat immediately.

 

Spaghetti Squash Breakfast Casserole

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

breakfast spaghetti squash 1

Spaghetti Squash Breakfast Casserole

Makes 6 servings
Per serving: ½ lean protein, 3 vegetables, 2/3 condiment

Ingredients:
4 cups cooked spaghetti squash
1 lb ground turkey
2 cups chopped fresh bell peppers
¼ cup chopped red onion
1 cup chopped mushroom
2 cups chopped kale
1 cup sliced tomatoes for topping
4 eggs
salt and pepper to taste

Directions:
Cook the spaghetti squash in the oven or microwave. Saute the onions, ground turkey, peppers until cooked and tender. Set aside
Pull apart the insides of the spaghetti squash with a fork. Set aside.
Mix all ingredients together thoroughly. Pour into a 8×8 or 9×9 baking dish. Top with tomato slices. Bake at 375 degrees for 1 hour. The dish is ready when the center is firm and set. Let cool for about 5 minutes and serve.

 

Crab Stuffed Mushrooms

by My Team My Health, posted in Uncategorized

crab

Crab Stuffed Mushrooms
Serves 4

per serving: 1 lean / 3 condiments / 2 healthy fats

Ingredients:

14 oz lump crab meat
8 oz part-skim mozzarella)
2 clove garlic, minced
3 Tbsp green onions, finely diced
4 Tbsp red bell pepper, finely diced
4 Tbsp grated parmesan cheese
1 tsp ground black pepper
1/2 tsp dried dill weed (optional)
5 cups mushroom caps

Preheat the oven to 375 degrees. Remove stems from mushrooms and wash and dry the caps. Place stem-side up in a rectangular glass dish that has been sprayed with PAM.

In a small bowl, combine crab meat, mozzarella, garlic, green onions, bell pepper, black pepper and dill weed in a small bowl. Stir gently to combine, trying to avoid breaking up the lumps of crab as much as possible. Fill the mushroom caps with the mixture, pressing it firmly into the caps, and mounding it on top. Sprinkle parmesan cheese over the stuffed mushrooms. Bake for 20-25 minutes in the preheated oven until the tops are lightly browned and the cheese has melted.