Serves 2
1 lean – 1 Green – 1 Condiment – 1 Healthy Fat, Per Serving
Ingredients:
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 🙂
MenuCheesy 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
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
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
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.
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
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
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)
Recipe by Karen Ragsdale
Makes 1 serving
Each serving consists of 3 Green, 2 Condiments, and 1 Healthy Fat
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
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!
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
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
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.
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
4 cups delicata squash
½ cup scallions
2 tablespoons olive oil
¼ teaspoon salt
½ teaspoon pepper
¼ cup parmesan cheese
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.
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
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
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.
🦃
·         1 ½ cups shredded zucchini
·         1 egg
·         1/2 tsp. Italian Seasonings
·         1/4 tsp. salt
·         1/2 tsp. pepper
·         1/4 cup grated part-skim provolone cheese
·         1/2 cup shredded part-skim mozzarella cheese
·         1 oz. turkey pepperoni slices
 Instructions
1.      Preheat oven to 400 degrees.
2.      Spray a mini muffin pan with natural olive oil cooking spray.
3.      Place the zucchini in a clean towel and squeeze as much liquid out as you can.
4.      In a bowl mix the zucchini, egg, Italian seasoning, salt, pepper and provolone cheese. and cilantro.
5.      Evenly divide the mixture into the mini muffin pan, packed down in each cup.
6.      Evenly sprinkle mozzarella onto zucchini then top with mini pepperoni slices.
7.      Bake for 15- 18 minutes until golden brown around the edges.Â
8.      Allow to cool about 10 minutes before removing. Use a knife to cut around edges to loosen from muffin pan. Enjoy warm or room temperature.
Servings: 1 complete lean and green meal, 2 condiments and 1 healthy fat
Ingredients:
1 cup egg beaters (1/2 lean)
1/2 cup low moisture part skim 2 % mozzarella cheese (1/2 lean)
1/2 cup tomato, chopped (1 green)
1/2 cup broccoli, chopped (1 green)
1/2 cup zucchini, chopped (1 green)
2 Light Swiss Laughing Cow Cheese Wedge (1 healthy fat)
1/4 tsp salt (1 condiment)
1/4 tsp pepper (1/2 condiment)
1/4 tsp onion powder (1/2 condiment)
Directions:
Preheat oven to 375. Spray a baking dish with Pam cooking spray. Mix ingredients all together in a bowl. Pour mixture into prepared pan. Bake 35 minutes.
Ingredients
2 lbs raw peeled shrimp
2 cloves garlic
1/2 cup low fat plain greek yogurt
1/2 cup unsweetened almond milk
¼ cup parmesan cheese
1 teaspoon garlic powder
1/4 tsp sea salt
1/4 tsp pepper
2 teaspoons lemon juice
¼ cup chopped parsley (optional)
3 cups cooked spaghetti squash (approx 1 large)
1 Tbsp + 1 tsp olive oil
Instructions
1.    Preheat oven to 400 degrees Fahrenheit. Carefully slice spaghetti squash down the middle and remove seeds with a spoon. Coat both halves of spaghetti squash with olive oil, sea salt and pepper. Place on baking sheet lined with aluminum foil and bake for 40 minutes or until fully cooked. Allow to cool for 10 minutes or simply poke holes into squash all around (at least twice on each side) place in microwave an cook on high checking and turning every 4 minutes to keep the squash from bursting. Cook until soft. Remove and let cool about 5 minutes then slice and scoop seeds out.Â
2.    Spray a medium sized pot with cooking spray and saute garlic until slightly brown on medium heat. Add almond milk and Greek yogurt to the pot and gently whisk to combine. Once sauce begins to boil slightly, add Parmesan cheese and reduce heat to low. Mix periodically until cheese has fully melted then remove pot from heat.
3.    Spray large saucepan with cooking spray and add shrimp. Season with garlic powder, sea salt, black pepper, lemon juice and cook for approximately 5 minutes on both sides until shrimp is pink. Add Greek yogurt Alfredo and spaghetti squash to saucepan and toss to combine. Enjoy!
Serves 8
Per serving: 1 lean, ½ green, 2 ½ condiments, and ½ optional snack
Makes 5 servings
Per serving
1 Leaner protein
2 condiments
Ingredients
• 5 boneless chicken breasts, or cutlets that are 4 ounces each
• 2 cups shredded low fat cheddar
• ¼ cup low fat plain Greek Yogurt
• ½ teaspoon garlic powder
• 1/2 tsp Salt
½ tsp freshly ground black pepper
• ½ cup diced roasted peppers from a jar – buy the whole ones, as they can be drained and patted dry before dicing
Instructions:
1. Preheat oven to 375 degrees.
2. To ensure your chicken is tender, place a breast half on a cutting board, center a piece of wax paper or plastic wrap over it and give it a couple of whacks to the thick end using the flat side of a meat mallet or bottom of a small heavy saucepan. This creates a more even thickness that retains juiciness as you won’t be overcooking the thin side.
3. Arrange chicken in a shallow baking dish, season with salt and pepper. Roast until chicken tests for 150 degrees using an instant read meat thermometer, 12 to 14 minutes for whole breasts, 8 to 10 for cutlets.
4. Make pimento cheese by blending cheese, yogurt, garlic powder, ½ teaspoon salt, ½ teaspoon freshly cracked black pepper, and pimentos in a small bowl until creamy and well combined.
5. Remove chicken from oven turn on broiler to highest setting. Using two spoons top each chicken breast with a small portion of the Pimento Cheese
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