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Makes 8 servings

Per serving

1 vegetable

½ ounce of protein

1 fat serving

3 condiments

¼ optional snack

4 tbsp. salted butter

1-1/2 lbs. yellow squash (or a mixture of squash and zucchini), sliced 1/4 inch thick

6 – 1/4 inch thick onion slices

3 oz. low fat extra sharp cheddar cheese, shredded

1/2 cup grated Parmesan cheese

1/4 cup plus 1 tbsp. plain low fat greek yogurt

1-1/2 to 2 tsp. Cajun Seasoning

1 ounce chopped walnuts

Instructions

1. Preheat oven to 375 degrees F.

In a large skillet, add butter, squash and onions. Cook over medium heat for about 10 minutes or until tender. Turn heat to low and stir in the remaining ingredients. Taste for seasoning and add extra if needed. Pour into a casserole dish and bake for 30-40 minutes or until bubbly. Before serving, sprinkle with walnuts and a sprinkle of fresh or dried parsley.

Slightly adapted from Satisfying Eats

Makes 6 servings

Per serving

1 Lean protein

2.5 condiments

1 vegetable

Crust

• 1-3/4pounds of ground meat 95-97% lean (beef, turkey, chicken)
• 2 eggs
• 1/2 cup grated Parmesan cheese
• 1/4 tsp. salt
• 1 tsp. dried thyme
• 1 tsp. dried basil
• 1 tsp. dried oregano
• 1/2 tsp. red pepper flakes

For Margarita Pizza Toppings

• Sliced Mozzarella (or 2 cups shredded)
• Fresh basil leaves (or dried)
• 3 cups Sliced Roma Tomatoes
• Chopped garlic

Instructions

1. Preheat oven to 450 degrees F. For easier cleanup, line a 9X13 pan (or larger pan) with tin foil.

In a large bowl, mix together ground meat and eggs. In separate bowl, blend remaining ingredients and spices. Add spice blend to meat mixture. Press meat mixture out into a thin layer to cover bottom of pan.  Be sure there are no holes. Bake for 10-12 minutes, set a timer.

While baking, prepare topping ingredients.  Arrange toppings on pizza, make it pretty!

Place back in oven for 5 minutes (maybe less, keep your eye on it).

Carefully remove from oven and sprinkle with some shredded Parmesan cheese and cut into square slices.

Taken from Health Can Be Simple

Makes 4 servings

Per serving

1 Leaner protein servings

3 condiments

1 fat serving

3 vegetable servings

• 2.25 lbs raw, boneless, skinless chicken breast, cut into 1” pieces (should yield four 6-oz cooked servings)

• 32 oz reduced-sodium, fat-free chicken broth

• 2 cups (18 medium) mushrooms, cut into quarters

• 2 cups celery (7 large stalks), thinly diced

• 1 cup (1 medium 2-¾” x 2-½”) yellow bell pepper, cut into 1” pieces

• 1 cup (1 medium 2-¾” x 2-½”) red bell pepper, cut into 1” pieces

• 1 cup (1 medium 2-¾” x 2-½”) green bell pepper, cut into 1” pieces

• ½-1 cup (4 to 8 oz) water (optional, add extra water depending on how thick you ½ cup scallions (3-4 scallions), chopped

• 2 Tbsp cream

• 2 Tbsp dried parsley or ¼ cup fresh parsley, finely chopped

• 4 tsp olive or canola oil

• ½ tsp dried thyme leaves

• ¼ tsp black pepper, freshly ground

• want your soup)

• 2 cloves garlic, finely minced

 Directions:

 Trim all visible fat from chicken and cut into 1” pieces; clean and cut mushrooms, pepper, celery, and scallions. Heat oil in a large saucepan over medium heat. Add minced garlic and chicken; cook until chicken is no longer pink, about 5 minutes. Add bell peppers, celery, and mushrooms. Cook until vegetables are tender, about 7 minutes. Add scallions, broth, water (optional), cream, thyme, black pepper, and parsley. Simmer until ready to serve.

Julia Child’s Eggplant Pizzas (Tranches d’aubergine á  l’italienne)

(Makes 3-4 servings)

Taken from Kalyns Kitchen and slightly modified from Julia Child’s Kitchen
Ingredients: 

1 globe eggplant, 7oz and 9-10 inches long
about ¾ T salt, for drawing water out of eggplant
about 2 T olive oil, for brushing eggplant before roasting
about 2 tsp. dried Italian seasoning, for sprinkling on eggplant before roasting
10 large basil leaves, cut in chiffonade strips (optional)
1/4 cup freshly grated Parmesan
1/2 cup finely grated low-fat mozzarella blend
hot red pepper flakes for sprinkling finished pizza (optional)

Sauce Ingredients:
2 tsp. extra-virgin olive oil
3 large garlic cloves, very finely chopped
1 can (14.5 oz.) good quality petite diced tomatoes with liquid (or use 2 cups peeled and diced fresh tomatoes)
1/2 tsp. dried Italian seasoning blend
1/4 tsp. dried oregano (use Greek or Turkish oregano)
Instructions:

Cut off both ends of the eggplant; then cut it into 3/4 inch thick slices (trying to make them the same thickness!)  Put the eggplant pieces on a double layer of paper towels and sprinkle both sides generously with salt.  Let the eggplant sit with the salt on it for about 30 minutes to draw out the liquid.  (After the eggplant sits for 15 minutes, turn on the oven to 375F/190C.)

While the eggplant sits, make the sauce.  Heat 2 tsp. olive oil (depending on your pan) and saute the finely chopped garlic just until it becomes fragrant.  (Don’t let it brown.)  Add the petite diced tomatoes, dried Italian seasoning, and dried oregano and let the sauce cook at a low simmer until it’s thickened, breaking up the tomatoes with a fork as it cooks.  (Add water as needed, a few tablespoons at a time as the sauce cooks, keeping it hot by simmering at very low heat until it’s needed for the eggplant slices.)

After 30 minutes, wipe the eggplant dry with paper towels (this also removes most of the salt.)  Spray a roasting sheet with olive oil or non-stick spray, lay eggplant slices on, brush the tops of the eggplant with olive oil, and sprinkle with dried Italian seasoning.  Roast the eggplant about 25 minutes (but “not so long that the slices become mushy and lose their shape” as Julia says.)

While the eggplant roasts, thinly slice the fresh basil leaves (if using) and combined freshly grated Parmesan and low-fat mozzarella blend.  After 25 minutes or when eggplant pieces are done, remove eggplant from the oven and turn oven setting to broil.  Spread a few tablespoons of sauce on the top of each eggplant slice, sprinkle with thin basil slices (if using) and top with a generous amount of cheese.  Put pizzas under the broiler until the cheese is melted and slightly browned.  (This took 6-7 minutes for me, but I was using a toaster oven and in a more powerful broiler it would probably only take a few minutes.)  Serve hot, with red pepper flakes to sprinkle on pizza if desired.

Per serving:  2 veggie servings, 3 condiment servings, 1.5 fat servings, and .5oz of protein.

Ingredients:

2 cups cherry tomatoes, halved (4 vegetables)
4 garlic cloves, minced (4 condiments)
5 teaspoons olive oil (5 healthy fats)
1 teaspoon kosher salt (4 condiments)
2 teaspoon fresh cracked black pepper (4 condiments

Directions:

Preheat oven to 375°F.

In a medium bowl, toss together tomatoes, garlic, olive oil, salt and pepper. Transfer to a baking sheet and spread into an even layer.

Bake for 20-25 minutes, or until tomatoes are soft and very fragrant.

Total recipe provides 4 vegetables (GREENS), 12 condiments, 5 healthy fats

Servings = 4

Serving size = ½ cup

Each serving provides 1 vegetable (GREEN), 3 condiments, and 1 healthy fat.

Slightly modified from  Real Housemoms

Makes 4 servings
Per serving
1 Leaner protein
3 vegetable servings
3 condiments
1 fat

Ingredients

4 teaspoons  olive oil
•       4 – 9 ounce boneless skinless chicken breasts
•       1/2 tsp salt
•       ½ tsp pepper
•       1 tsp garlic powder
•       1 cup scallion (green onion) sliced
•       2 cloves of garlic, chopped
•       2 cups yellow squash, sliced
•       2 cups zucchini, sliced
•       salt & pepper to taste
•       1 tsp dried oregano
•       1 cup cherry tomatoes, cut in half
•       ¼ c fresh basil

Instructions

1. preheat oven to 350 degrees
2. heat olive oil in a large, oven safe skillet over med high heat
3. season both sides of chicken with salt, pepper and garlic powder
4. place in pan and cook on first side for 5 min until golden brown
5. turn and cook the other side for another 5 min until golden brown
6. place in oven and cook for 10 minutes or until chicken is cooked through and juices run clear
7. remove from oven and place chicken on a plate
8. place back on stove over medium high heat
9. add in the onion and cook for 2-3 min
10. add in the garlic, cooking for 1-2 min
11. add in the squash, zucchini, and oregano.
12. place a lid on the pan and cook for 3-4 min until squash is tender but not mushy
13. season with salt and pepper to taste
14. stir in the tomatoes and cook until warmed through
15. place the chicken back in the skillet and any juices on the plate, just until chicken is warmed
16. sprinkle basil over top and serve
17. serve and enjoy!

 Brown the Turkey.  Drain the fat and Add Water.   Add Taco Seasoning.  Mix it all up and let it Simmer

 Mix Salad & Tomatoes.  Add meat and Salsa and Advocado.

1 lean, 3 greens, 1 condiment, 1 healthy fat