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Cheesy Cauliflower Biscuits
Turkey Meatloaf
Mashed Fauxtatoes
Mockaroni & Cheese
Parmesan Crusted Delicata Squash
Crustless Pumpkin Pie
*All recipes are compliant with the Optimal Weight 5&1 Plan
Cheesy Cauliflower Biscuits
Adapted from http://www.cookinglight.com/cooking-101/cheesy-cauliflower-biscuits
This recipe makes 4 servings
Each serving provides about 1/2 lean, 2 green, and 1.25 condiments
INGREDIENTS:
4 cups cauliflower
3 tsp minced garlic
½ cup plain low-fat Greek yogurt
½ cup reduced-fat cheese
2 eggs
2 egg whites
¼ tsp salt
½ tsp pepper
DIRECTIONS:
Make Mashed Cauliflower Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.
Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Nonfat Greek yogurt, salt and pepper and mix together.
In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.
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.
NOTE: for best results, use MINI muffin pans. Larger pans leave the muffins a little soggy.
Turkey Meatloaf
Adapted from Medifast Lean And Green Recipes
This recipe makes 4 servings
Each serving contains 1 Lean, 3 Green, 3 Condiments, and 1 Healthy fat
INGREDIENTS:
1/2 cup diced leeks
1/2 cup diced celery
2 garlic cloves, minced
2 tsp olive oil
1 tsp dried oregano
1 tsp dried parsley
1/2 tsp dried thyme
1/4 tsp salt
1 1/2 lbs 95-97% lean ground turkey
1 cup petite diced tomatoes
2 tbsp yellow mustard
1 tbps Worcestershire sauce
1/4 tsp pepper
2 eggs
DIRECTIONS:
Preheat oven to 350 degrees.
Saute the leeks, celery, and garlic in olive oil along with the oregano, parsley, thyme, and salt. Remove from heat and place in a large mixing bowl.
Add uncooked beef, tomatoes, mustard, Worcestershire sauce, pepper, and eggs to the bowl and mix well.
Lightly grease a pan and pour mixture into the pan.
Bake at 350 degrees for 25 minutes or until done. (internal temperature of 160 degrees).
NOTE: You can pour mixture into muffin pans to make individual meatloaf muffins, and top with piped Mashed Fauxtatoes (see recipe below)
Karen’s Mashed Fauxtatoes
Recipe by Karen Ragsdale
Makes 1 serving
Each serving consists of 3 Green, 2 Condiments, and 1 Healthy Fat
INGREDIENTS:
1.5 cups Cauliflower
Chicken Broth
1 tbsp low fat cream cheese
2 tbsp Sour Supreme (a low-fat non-dairy tofu-based sour cream substitute)
5 sprays No Calorie Butter Spray
Salt
Pepper
DIRECTIONS:
Boil 1.5 cups cauliflower in 85% chicken broth/15% water mixture
Cook until you can easily spear the cauliflower with a fork.
Drain the cauliflower — very thoroughly!
Add 1 tbsp low fat cream cheese, 2 tbsp Sour Supreme, 5 sprays of Butter spray, and dashes of salt and pepper to taste.
Use a blender (we prefer immersion blender) to mash the califlower thoroughly
Eat and enjoy with your protein!
Mockaroni & Cheese
Source: http://printablelighterrecipes.blogspot.com/2011/02/mockaroni-and-cheese-take-3.html
Makes 1 serving
Each serving contains 1 Green and 2.5 condiments
INGREDIENTS:
1 1/2 cups chopped cauliflower, cooked
1/2 cup 1% cottage cheese
2.6 oz 2% Reduced Fat Cheese, shredded
1/4 tsp ground mustard
1/4 tsp garlic powder
1/4 tsp onion powder
1/8 tsp salt
DIRECTIONS:
Preheat oven to 350.
Spray a casserole dish with non stick spray.
Mix all ingredients in a blender, except cauliflower.
Pour blended mixture over cauliflower and stir until cauliflower is completely coated.
Pour into prepared casserole dish. Bake for 35 minutes.
NOTE: Drain the cauliflower completely and thoroughly! Consider adding 1 egg white to help make it less watery.
Parmesan Crusted Delicata Squash
Adapted from: https://www.washingtonpost.com/recipes/parmesan-crusted-delicata-squash/12506/?utm_term=.c66e259d422c
Makes 3 servings
Each serving provides: 3 Green, 2 Healthy Fats, & 2 Condiments
INGREDIENTS:
4 cups delicata squash
½ cup scallions
2 tablespoons olive oil
¼ teaspoon salt
½ teaspoon pepper
¼ cup parmesan cheese
DIRECTIONS:
Preheat the oven to 375 degrees. Line a 12-by-17-inch rimmed baking sheet with heavy-duty aluminum foil. Grease the foil with nonstick cooking oil spray.
Arrange the squash and scalion slices on the baking sheet. Drizzle the oil over them, then season them with salt and pepper to taste, mixing the squash and onion gently with your hands to coat evenly. Rearrange so the slices are loosely, evenly layered. Roast for 35 to 40 minutes, until they are soft but not falling apart. (If you are using two smaller pans, keep a close eye on the slices, which might cook faster if they spread in a single layer in those pans.)
Sprinkle the cheese evenly over the roasted squash and onion, then roast for 5 minutes so the cheese melts/softens.
Use a spatula to transfer to a platter or individual plates; serve warm or at room temperature.
Crustless Pumpkin Pie
Source: http://www.sandyskitchenadventures.com/2015/10/baked-kabocha-or-crustless-pumpkin-pie.html
Makes 4 Servings
Each serving contains 1 Green, 1 Condiment and 1 Snack (optional) per Serving
INGREDIENTS:
2 cups roasted kabocha squash
1/4 cup unsweetened cashew or almond milk
2 egg whites
1/2 tsp ground cinnamon
1/2 tsp pumpkin pie spice
1/2 tsp maple or vanilla extract
1 packet NuStevia
28 Walnut halves
DIRECTIONS:
Prepare kabocha:
Preheat oven to 400 degrees. Line a baking pan with non-stick foil. If the skin is too tough to cut, place kabocha in the microwave for 1 to 2 minutes. Cut the squash in half.
Spoon out all the seeds. You can cut or peel the skin off before baking, but I found it easier to peel after baking. Do whatever you prefer. Cut the squash into wedges. Lay the wedges on the prepared pan. Spray the wedges with non-stick cooking spray. Bake for 30 minutes. Flip the squash over. Spray with cooking spray. Bake for 10 to 15 minutes or until it is cooked.
Let cool.
Once cooled, peel or cut off the skin with a knife. Normally I eat the skin when roasting but for this particular recipe, I like to remove the skin for a smoother richer taste.
Measure out 2 cups of cooked squash, without the skin. Use the rest of the squash for another time.
To make pies:
Preheat oven to 425 degrees. Spray 4 ramekins with non-stick cooking spray. Add 2 cups of squash, without the skin, and the rest of the ingredients, except walnuts to the blender. Blend until smooth. Pour mixture into ramekins. Bake for 15 minutes.
Reduce heat to 350 degrees. Remove ramekins from oven and evenly distribute the walnuts on top of each ramekin. Bake for an additional 25 minutes.
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