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Spicy Low-Carb Slaw

by My Team My Health, posted in Uncategorized

crack-slaw-0072

Slightly modified from lowcarbzen

Makes 6 servings

Per serving

1/2 Lean protein

1 vegetable

3 condiments

•             1 ¼ pound ground beef

•             1 teaspoons minced garlic

•             ½ cup green spring onion (chopped)

•             1 teaspoon liquid Barbecue Smoke®

•             4 teaspoons Worcestershire sauce

•             2 tablespoons low sodium soy sauce

•             ¾ teaspoon ginger

•             ¾ teaspoon curry powder

•             ½ teaspoon crushed red pepper

•             2 1/2 cups shredded cabbage

•             2 tablespoons crumbled bacon

  1. Put ground beef in a skillet to cook.
  2. Add minced garlic and sliced onion.
  3. Mix in liquid smoke and worcestershire sauce. Allow meat to brown.
  4. Add in soy sauce, ginger, curry powder and crushed red pepper. Mix well.
  5. Once meat is browned and onions are tender, mix in the bag of coleslaw (or your own shredded cabbage).
  6. Cook until cabbage is just starting to tender, then mix in bacon bits.
  7. Cook another 5 minutes or so after adding bacon bits. I like the cabbage to still have a little crunch in it.

Chicken Lettuce Wraps

by My Team My Health, posted in Uncategorized

lettuce wraps

6 oz cooked chicken breast, minced (1 leaner)
1/2 cup celery, diced (1 green)
1/2 cup shitake mushrooms, thinly sliced (1 green)
1 garlic clove, minced (1 condiment)
1 tsp soy sauce (1 condiment)
1/2 tsp oyster sauce (1/2 condiment)
1/2 cup fresh cilantro, chopped (1/2 condiment)
1 tsp olive oil (1 healthy fat)
2 drops sesame oil (drop into olive oil)
1 cup Iceberg lettuce leaves (1 green)

Soak the shitake mushrooms for around 30 minutes. Drain, but reserve the soaking liquid. Thinly slice the mushrooms.

In a large skillet, saute the celery, mushrooms and garlic in the olive and sesame oil until the celery is almost aldente. Add the chicken, soy sauce, oyster sauce and cilantro. saute for 2-3 minutes until everything is warmed through. Add 1/4 cup of the mushroom soaking liquid to thin the sauce.

Serve the chicken mixture in Iceberg lettuce “cups”.

Tip: The mushroom soaking liquid is essentially mushroom broth. You can use this to make soup, etc.

1 leaner serving, 3 green, 3 condiments, 1 healthy fat

Gazpacho

by My Team My Health, posted in Uncategorized

gazpachio

Taken from medifastblog.com

Yield: 4 servings. Per serving: 3 Green | 1 Healthy Fat | 2 Condiments

Prep time: 15 minutes

 

Ingredients

1 cup chopped cucumber

1 medium yellow bell pepper, chopped

1 cup diced plum tomatoes

20 oz low-sodium tomato juice

½ cup chopped celery

¼ cup finely diced red onion

2 cloves garlic, minced

4 tsp olive oil

¼ cup white wine vinegar

2 Tbsp chopped fresh parsley

 

Directions

  1. Combine all ingredients in large bowl and mix well.
  2. Cover and refrigerate for at least two hours to allow

flavors to develop. Serve chilled or at room temperature.

 

Nutrition

100 calories | 4.5g fat | 14g carbohydrates | 3g protein

Condiment vs. Healthy Fat Calculations

by My Team My Health, posted in Condiment and Healthy Fat Help

oil and vinegar

Condiment vs. Healthy Fat Calculations:

The serving of an item that is equal to 1 gram of carbohydrate can count as 1 condiment option.

The serving of an item that is <5 grams of fat and <6 grams of carbohydrates can count as one healthy fat option.

EXAMPLE:

wedge

Laughing Cow:

1 wedge Laughing Cow Cream Cheese = 1 fat serving
1 wedge Original Laughing Cow cheese = 1 fat serving
2 wedges Laughing Cow Light varieties = 1 fat serving
1 wedge Laughing Cow Light (a flavor with 1 g carb/wedge) = 1 condiment
1 piece Mini Babybel, Light (Original) = 1 fat serving.
10 pieces (approximately 47 grams) Laughing Cow Light Gourmet Cheese Bites = 1 fat serving

 

Healthy Fat Servings:

Canola oil: 1 tsp
Flaxseed oil: 1 tsp
Grapeseed oil: 1 tsp
Olive oil: 1 tsp
Peanut oil: 1 tsp
Safflower oil: 1 tsp
Benecol® Light: 1 Tbsp
Light mayonnaise: 1 Tbsp
Almonds: ½ oz
Avocado: 1-½ oz
Half and half: 3 Tbsp
Hazelnuts: ½ oz
Light margarine: 1 Tbsp
Olives: 1-½ oz
Peanuts: ½ oz
Pistachios: ½ oz
Regular cream cheese: 1 Tbsp
Regular mayonnaise: ½ Tbsp
Smart Balance® Light: 1 Tbsp
Walnuts: ½ oz
Butter: ½ Tbsp Margarine: 1 tsp

______________________________________________________

Salad dressing should contain about 5 grams of fat and less
than 6 grams of carbohydrate per serving to count as a Healthy
Fat Serving. The following salad dressings meet the guidelines
for one Healthy Fat Serving. Be mindful of your total daily
carbohydrate intake when you use these salad dressings.

Hidden Valley®:

2 tblsps per fat serving

  • Light Buttermilk Ranch

1 tblsp per fat serving

  • Caesar
  • Garden Tomato & Bacon
  • Roasted Onion Parmesan
  • Savory Bleu Cheese
  • Southwest Chipotle

Newman’s Own® Lighten Up:

2 tblsp per fat serving

  • Sun Dried Tomato
  • Lime Vinaigrette
  • Balsamic Vinaigrette
  • Caesar
  • Red Wine Vinegar & Olive Oil

 

Newman’s Own®:

1 tblsp per fat serving

  • Balsamic Vinaigrette
  • Parmesan & Roasted Garlic
  • Family Recipe Italian
  • Olive Oil & Vinegar
  • Ranch

 

Newman’s Own® Light:

2 tblsp per fat serving

  • Italian
  • Sun Dried Tomato

 

Kraft® Light Done Right:

2 tblsp per fat serving

  • Raspberry Vinaigrette
  • Roka Blue Cheese
  • Italian

 

Kraft®:

1 tblsp per fat serving

  • Buttermilk Ranch
  • Honey Dijon
  • Creamy Italian
  • CarbWell Classic Caesar

Annie’s® Naturals:

2 tblsp fat per serving

  • Light Goddess
  • Organic Buttermilk
  • Roasted Red Pepper Vinaigrette

1 tblsp per fat serving

  • Cowgirl Ranch
  • Organic Asian Sesame
  • Organic French

 

Wish-Bone®:

2 tblsp per fat serving

  • Romano Basil Vinaigrette
  • Light Asian with Sesame &Ginger Vinaigrette
  • Light Deluxe French
  • Light Thousand Island
  • Light Creamy Caesar
  • Mediterranean Italian

________________________________________________________

Kraft Free Singles:

1 slice = 2 condiments (The sodium content is quite high, be careful using them)

 

Pepperoni Chicken Rolls

by My Team My Health, posted in Uncategorized

pepperoni

Makes 4 servings

Per serving

1 Leaner protein

1 fat

¼ Medifast meal

1 vegetable

2 ½ condiments

2 cups fresh spinach leaves

1 ounce low sodium turkey pepperoni sausage

3/4 cup shredded mozzarella cheese

4 -8 ounce-skinless, boneless chicken breast halves – pounded to 1/4 in thickness

1 teaspoon Garlic powder

1 teaspoon Italian seasoning

1/4 teaspoon Salt

½ teaspoon pepper

1 ½ cups petite diced low sodium canned tomatoes

1 package Medifast Parmesan Cheese Puffs, Crushed

4 teaspoons Olive oil (for cooking)

4 tablespoons parmesan cheese

1.            Preheat the oven to 350 degrees F (190 degrees C).

2.            Mix crushed Parmesan Cheese Puffs, garlic powder and Italian seasoning in a bowl and set aside

3.            Pound chicken breasts flat with a meat mallet. Season with salt, and pepper

4.            Place 4 to 5 slices pepperoni, a layer of spinach, 1/4 cheese, and a tablespoon of tomatoes on each breast. Roll up breasts and fasten with toothpicks.

5.            “Roll” each chicken roll in the crumb mixture to light coat.

6.            Brown chicken rolls in olive oil (5 to 10 min on each side)

7.            Place chicken in a baking dish. Stir together some spinach (break with hand), tomatoes, Parm and a little more mozzarella cheese if desired and pour over the top of the chicken

8.            Bake uncovered for 30-35 minutes in the preheated oven

Typical Grocery List

by My Team My Health, posted in Typical Grocery List

Egg Beaters or All Whites

I Can’t Believe it’s Not Butter spread and spray

Almond Breeze Unsweetened or

Silk Unsweetened

Sugar Free Coffee Creamer

Tea (unsweetened)

Cottage Cheese

Laughing Cow Cheese wedges (low calorie)

Parmesan cheese

Mozzarella cheese

Cucumbers

Yellow squash

Spaghetti squash

Zucchini

Eggplant

Celery

Cabbage

Okra

Spinach

Cauliflower

Lettuce, Spinach or salad mix w/o carrots

Tomatoes

Mushrooms

Avocado

Olives

Almonds

Pistachios

Extra Virgin Olive Oil or Grapeseep Oil

Mt Olive Pickles sweetened with Splenda or

Dill Pickles

Picsweet frozen steamables:

Green beans, asparagus, broccoli and

snow peas (sparingly)

Water

ICE zero calorie beverages or

Fruit Water zero calorie beverages

Rotel Tomatoes

Sugar Free Jello

Sugar free gum

Sugar free pancake syrup

Lean Meats:

Beef, Pork, Chicken, Turkey etc.

Seafood:

Shrimp, Crab, Fish,

Crawfish, etc.

Tofu

 

 

Pesto Grilled Shrimp

by My Team My Health, posted in Uncategorized

Pesto Grilled Shrimp 500 4169

Slightly Modified  from closetcooking.com

Per serving

1 Leanest protein

2 fats

3 condiments

Pesto Grilled Shrimp

Prep Time: 10 minutes 

Marinate Time: 20 minutes 

Cook Time: 10 minutes

Total Time: 40 minutes 

Servings: 5

Ingredients

·     1/2 cup basil, packed

·     1 small clove garlic

·     1 tablespoon pine nuts, toasted

·     2 tablespoons parmigiano reggiano (parmesan), grated

·     2 tablespoons olive oil

·     1 tablespoon lemon juice (~1/4 lemon)

·     salt and pepper to taste

·     2 pounds shrimp, peeled and deviened

Directions
  1. Pulse the basil, garlic, pine nuts, parmesan, oil, lemon juice, salt and pepper in a food processor or blender until smooth.
  2. Marinate the shrimp in the pesto for at least 20 minutes, up to overnight, in the fridge.
  3. Skewer the shrimp and grill over medium-high heat until cooked, about 2-3 minutes per side.

Lemon Garlic Lamb

by My Team My Health, posted in Uncategorized

 

lemon garlic lamb

1 Lean | 3 Green | 2 Condiments

Prep time: 5 minutes Yield: 4 servings
Ingredients:
2 cloves garlic, minced
1 tsp rosemary
4 tsp lemon or lime juice
½ tsp pepper
1½ lb lamb loin
10 sprays non-stick cooking spray
2 cups white mushrooms, sliced thin
6 cups raw spinach
1 cup cherry tomatoes, halved
¼ tsp salt
Directions:
1.      Preheat broiler, and spray rack in broiler pan with non-stick cooking spray for about three seconds.
2.      In a small bowl, combine garlic, lemon juice, rosemary, and pepper.
3.      Trim all visible fat from lamb.
4.      Place lamb on prepared rack and cover with half of the garlic mixture. Broil four minutes, four inches from the heat. Turn lamb over, cover with remaining garlic mixture, and broil an additional two to four minutes, or until cooked through.
5.      Spray medium skillet with non-stick cooking spray for two seconds, and heat over medium heat. Add mushrooms and sauté an additional two to three minutes.
6.      Serve lamb on a bed of raw spinach and tomatoes; add salt and pepper to taste.
Per serving: 410 calories | 22g fat | 7g carbohydrates | 45g protein

Shimp and Avocado Salad

by My Team My Health, posted in Uncategorized

shrimp-avocado-salad-DSC_3837

Slightly modifyed recipe from addapinch.com

This recipe makes 5 servings, each serving provides:

1 Leanest

1 Green

2 Healthy Fat servings

1.6 condiments

 Ingredients

·         35 oz cooked boiled or steamed shrimp, peeled and deveined 

·        1/2 avocado cut into large pieces

·         2 tablespoons diced red onion

·         1 large cucumber sliced or diced

·         For the Dressing

·        2 tablespoons extra virgin olive oil

·         ¼ cup red wine vinegar

·         ½ teaspoon garlic powder

·         1 teaspoon parsley, chopped

·         1 teaspoon Dijon mustard

·         salt and pepper, to taste

Instructions

1.   Add shrimp, avocado, and onion to a large bowl.

2.   In a 2-cup measuring cup, mix together ingredients for the dressing. Whisk until well-combined.

3.   Add dressing to shrimp avocado salad until it has the amount you desire. Serve additional dressing on the side.