½ cup unsweetened original almond milk
1 1/2 cups reduced fat , shredded sharp cheddar cheese
¾ cup low fat plain Greek yogurt
½ cup Rotel diced Tomatoes and Green Chilies
1 – 1lb bag mini sweet peppers, halved lengthwise, stems and seems removed
1. In a small saucepot, heat almond milk to a simmer
2. Remove saucepot from heat, add cheese, and stir until completely melted.
3. Add Greek yogurt and diced tomatoes, and stir until well-combined.
4. Serve with halved mini sweet peppers!
MINI BBQ MEATLOAF
Per serving: 1 lean, 1/4 green, 2 condiments
1 cup green spring onion (scallion) chopped
10 sprays non-stick pan spray
¼ tsp Salt
½ tsp Pepper
1 1/2 pounds Lean Ground Beef
1/2 teaspoon Garlic Powder
1 Egg, whisked
1/4 cup Sugar Free BBQ Sauce (G Hughes)
Preheat the oven to 425 degrees. Prepare a large baking sheet by lining it with foil.
In a large bowl combine the ground beef, egg, 4 tablespoons BBQ sauce, onions, and a dash of salt and pepper. Mix together just until combined.
Divide the mixture into 4 equal-sized portions and form them into mini-footballs. Place each one of the foil lined baking sheet. Spread 1-2 tablespoons of BBQ sauce over the top of each loaf and then bake for 20 minutes, or until no longer pink the center. Top with slices of mozzarella to look like football.
1-1/2 cups, thinly sliced zuchinni
dash of sea salt
Preheat oven to 200 degrees. Line a large baking sheet or two small baking sheets with parchment paper. Spray lightly with cooking spray. Place zucchini slices in a single layer on parchment paper. Bake for 3 1/2 to 4 hours until desired crispness, turning zucchini slices occasionally.
5 Trader Joes Turkey Meatballs OR
6 Jennie-O Homestyle Turkey Meatballs OR
10 Butterball Italian Style Turkey Meatballs (1 Lean)
1/4 cup Guy’s Smokey Garlic BBQ Sauce (2 Condiments)OR
J Hughes Sugar Free BBQ Sauce (2 Condiments)
1 tsp low sodium soy sauce (1/2 Condiment)
Bake meatballs according to package. Trader Joes is 20 minutes at 350 degrees.
Combine BBQ sauce and soy sauce in a small bowl and pour over meatballs.
1 Serving with 1 Lean, 2.5 Condiments and No Healthy Fats Required
9 oz ground turkey
4 oz shredded cheese
2 tsp taco seasoning
1/2 c diced tomato
2 tsp sliced green onions
10 olives sliced
Cook meat till done, add taco seasoning and a little water. Cook for a few more minutes. Slice and quarter bell pepper into chip-size pieces. Using a cookie sheet or individual dish layer in order; peppers, meat, cheese, onion. Bake at 350 for 13 minutes. Top with tomato and olives.
1 healthy fat + 1 condiment
6 cups of fresh cauliflower florets
2 teaspoons garlic powder
a pinch of salt
a pinch of pepper
1 tablespoon butter, melted
¾ cup Frank’s RedHot hot sauce
Preheat oven to 450. Spray a baking sheet with cooking oil, or olive oil. Set aside.
Mix the garlic powder, salt, pepper, melted butter, and hot sauce in a small bowl.
Add the cauliflower into a large gallon-sized bag, pour the buffalo sauce into the bag. Shake until the cauliflower florets are fully coated. Spread on a baking sheet.
Bake for 20 minutes and use Bolthouse or other healthy blue cheese dip or dressing of choice , but use modestly, and don’t unhealthy up the snack!
1 cup raw grated cauliflower
1/4 cup egg substitute
1 cup shredded or 4 oz 2% light mozzarella,
Garlic salt and Italian seasonings, to taste
1/2 cup Italian diced tomatoes
(Puree Italian diced tomatoes in a small chopper)
4 oz 95-97% lean ground beef
6 whole jalapeno peppers (or mini sweet peppers)
4 oz (½ cup) low-fat plain Greek yogurt
4 oz (1 cup) shredded reduced-fat sharp cheddar
3 medium scallions, sliced thin
1 large red bell pepper, diced fine
¼ tsp garlic powder
¼ tsp cumin
¼ tsp chili powder & 1/8 tsp paprika
1. Preheat oven to 350° F. Lightly grease a baking sheet and set aside.
2. Cook ground beef in a non-stick pan over medium-high heat until done.
3. Cut jalapeno peppers in half lengthwise. Remove seeds and membrane.
4. Combine beef, yogurt, cheese, scallions, red pepper, and spices in a medium bowl.
5. With a spoon, fill jalapeno pepper halves with cheese mixture.
6. Place the peppers, cut-side up, on the prepared baking sheet. Bake for about 20-25 minutes
7. Remove from oven and serve immediately.
Makes 5 servings
12 ounces raw 85-94% lean ground beef
½ Tablespoons taco seasoning
¾ Cup salsa
4 egg whites
1 Cup reduced fat shredded Mexican cheese
1. Preheat your oven to 375 degrees and GENEROUSLY spray a muffin pan with cooking spray.
2. In a large frying pan, heat the olive oil over medium-high heat.
3. Add in the ground beef and cook, breaking up, until no longer pink. Add in the taco seasoning and stir until well mixed.
4. Remove the pan from the heat and stir in the salsa. Set aside.
5. In a large bowl, whisk the eggs and egg whites with a pinch of salt and pepper.
6. Using a ladle, divide the eggs between 12 muffin cavities.
7. Divide the beef mixture between the cavities, which is about 2 Tbsp per cavity.
8. Finally, top each muffin cavity with 1 lightly heaping Tbsp of the cheese.
9. Bake until the eggs are set and lightly golden brown, about 20-23 minutes.
10. Let cool in the pan for 10 minutes and them remove to a wire rack to finish cooling.
1 lean, 3 greens, 2.5 condiments, 1 snack
For the Crust:
1 cup raw Cauliflower, grated or 100 grams (2 Greens)
1/4 cup Egg Beaters (1/8 Lean)
1/4 cup 2% Reduced Fat Mozzarella Cheese, shredded (2/8 Lean)
2 tbsp PB2 or powdered peanut butter (1 Snack)
2 tbsp Walden Farms Sesame Ginger Dressing (1 Condiment)
1 tsp Teriyaki Sauce (1 Condiment)
1 tsp Low Sodium Soy Sauce (1/2 Condiment)
5 oz raw Chicken to yield 2.25 oz Chicken (3/8 Lean)
1/4 cup 2% Reduced Fat Mozzarella Cheese (2/8 Lean)
1/4 cup or 26 grams Bean Sprouts (1/2 Green)
2 tbsp Red Pepper or 18.6 grams, thinly sliced (1/4 Green)
2 tbsp Green Onions or 12.5 grams, thinly sliced (1/4 Green)
1 tbsp Cilantro, chopped (Optional)
Marinade raw chicken in teriyaki and soy sauce overnight. Discard marinade. Grill or cook chicken until done. Chop into small pieces. Make sure you are getting 2.25 oz cooked chicken. Set aside.
Preheat oven to 425 degrees. Place parchment paper on a cookie sheet and spray lightly with cooking spray. Combine grated cauliflower, egg beaters, and 1/4 cup cheese until mixed completely. Spoon mixture on prepared pan with parchment paper. Use the back of a spoon to thin out the mixture and form a circle about the size of a dinner plate without the rim. Bake for 25 to 30 minutes. Flip the pizza crust over. Bake for an additional 10 to 15 minutes.
Combine PB2 and Walden Farms Sesame Ginger Dressing. Add the chicken and stir until blended. Spread the chicken mixture over the top of cooked pizza crust. Top with veggies. Sprinkle 1/4 cup cheese over the top. Broil until cheese is melted about 5 minutes.
Loaded Cauliflower Steaks
Makes 5 servings
Each serving provides:
7 ½ cups cauliflower (approx. two heads)
½ teaspoon garlic
½ teaspoon paprika
¼ teaspoon salt
½ teaspoon pepper
2 1/3 cups reduced-fat cheddar cheese
2 ¾ teaspoons ranch dressing
8 slices turkey bacon
2 tablespoons chives
Olive Oil Spray
Remove and discard the leaves from each cauliflower head, then trim the stem so that the cauliflower can lay flat on cutting board. (Leave the core intact!) Cut each cauliflower into thick “steaks” about 3/4″ thick. Reserve any loose florets to cook with the steaks. In a small bowl, whisk together olive oil, garlic powder, and paprika. Season mixture with salt and pepper. Heat a grill or a grill pan to medium. Brush one side of each steak with the olive oil mixture and place the brushed side down on a grill. Brush the top sides with the olive oil mixture and cook until tender and charred in spots, about 8 minutes per side. Top each cauliflower with cheese and cook until melted. Toss extra florets in the olive oil mixture and grill, turning often, until charred and tender, about 6 minutes. Drizzle cauliflower with ranch then sprinkle cooked bacon and chives on top.
1 lean – 1 Green – 1 Condiment – 1 Healthy Fat, Per Serving
12.5 oz lean ground beef
1 tsp garlic powder
salt and pepper to taste
Brown and crumble beef in skillet
4 cups lettuce (iceburg shown)
4 tblsp shredded cheddar
2 dill pickles sliced
1/2 cup sliced cucumbers
1/2 cup grape tomatoes
4 tblsp Wishbone Light Thousand Island Dressing
Add crumbled beef to prepared salad and enjoy 🙂