Healthy Thanksgiving Recipes

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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.

FOR MORE TIPS FOR HEALTHY LIVING AND SUPPORT THROUGH THE HOLIDAYS, CONTACT YOUR HEALTH COACH OR COMMENT ON OUR PAGE

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Shrimp Dip

shrimp dip
Shrimp Dip
Serves 8 
Per serving
¼ protein serving
1/2 Green – the vegetables for dipping will provide the rest of the Green servings
1 1/3 condiment
1 fat
 
TOTAL TIME: 25 MINUTES
PREP TIME: 25 MINUTES, PLUS TIME FOR SHRIMP TO THAW AND DRAIN AND CREAM CHEESE TO COME TO ROOM TEMPERATURE.
INGREDIENTS:
•             8 oz. low fat cream cheese, softened to room temperature
•             3/4 cup low fat plain cottage cheese that’s pureed in the food processor
•             2 tsp. fresh lemon juice
•             2 tsp. celery salt
•             2 tsp. dill weed
•             1/2 cup finely chopped green onions
•             1 ½ cup chopped red bell pepper (one large pepper, cut in pieces about 3/8 inch)
•             11 ounces frozen cooked shrimp, thawed and cut in pieces about 3/8 inch
•             fresh low-carb veggies to serve with the dip such as celery, red pepper strips, sugar snap peas, cauliflower, broccoli, jicama, etc.
DIRECTIONS:
1.            Let shrimp thaw overnight in refrigerator, then drain well. 
2.            Use food processor to blend together the cream cheese, sour cream, lemon juice, celery salt and dried dill weed. Remove from food processor and put into mixing bowl.
3.            Stir in chopped green onion and chopped bell pepper, then gently fold in shrimp.
4.            Chill dip for at least an hour before serving for best flavor.
5.            Serve with celery, red pepper strips, sugar snap peas, cauliflower, broccoli, jicama, or other on-plan veggie dippers of your choice.
 
slightly revised from kalynskitchen

Zucchini Pizza Bites

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Zucchini Pizza Bites

Slightly revised recipe from sugarfreemom.com
Makes 1 serving:
·         1 lean protein 
·         3 greens
·         3 condiments

 

Ingredients:

·         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. 

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.

Veggie Quiche

veggie quiche

Veggie Quiche

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.

 

Garlic Shrimp Spaghetti Squash

garlic-shrimp-spaghetti-squash-1
Makes 4 servings
Per serving: 1 Leanest protein, 1.5 Greens, 3 condiments, 1 fat

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. 

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!

Slightly revised from itscheatdayeveryday.com

Lasagna Stuffed Meatloaf

Lasagna-Stuffed-Meatloaf-recipe-9724-600x900

Lasagna Stuffed Meatloaf

Slightly revised from cupcakesandkalechips.com

Serves 8

Per serving: 1 lean, ½ green, 2 ½ condiments, and ½ optional snack

Ingredients

  • 3/4 cup part-skim ricotta cheese
  • 1/2 cup grated Parmesan cheese, divided
  • 3 eggs, divided
  • 3 Tablespoons minced fresh parsley, divided
  • 1 teaspoon kosher salt, divided
  • 2 lbs 90-94% lean ground beef
  • 4 packets OPTAVIA Multigrain crackers, crushed into breadcrumb-like pieces (a food processor works well for this)
  • 1/4 cup onion, minced
  • 1 clove garlic, crushed
  • 1/2 teaspoon pepper
  • 2 teaspoons Italian seasoning
  • 2 cups, about 8 oz reduced-fat mozzarella cheese, shredded, divided
  • 1 cup of your favorite, no sugar-added, tomato sauce

Instructions

  1. Preheat oven to 350°F.
  2. In a bowl, combine ricotta cheese, ¼ cup parmesan cheese, 1 egg, 1 Tablespoon parsley, and 1/2 teaspoon salt. Set aside.
  3. In a bowl, combine ground beef, crackers, 2 Tablespoons parsley, onion, garlic, pepper, 1/2 teaspoon salt, Italian seasoning, and 2 lightly beaten eggs. Gently combine with your hands until blended, but try not to overwork the meat.
  4. On a piece of plastic wrap or wax paper, press the meat mixture into a 10×12-inch rectangle.
  5. Set aside 1 cup shredded mozzarella cheese. Sprinkle the remaining 1 cup mozzarella cheese evenly over the ground beef about two inches from one of the short edges and an inch from the three remaining edges. Spread the ricotta cheese mixture evenly over mozzarella.
  6. Starting from the short egde with the cheese closest to it, roll up like a jelly roll, towards the end with the cheese two inches from the edge, lifting the wax paper or plastic wrap as you roll. Seal the end completely, and place seam-side down into a 9×13-inch baking pan. Press together any cracks,
  7. Place pan in the oven and bake for 45 minutes. Remove pan from oven, pour the sauce over the meatloaf, and sprinkle with the reserved mozzarella and parmesan cheese.
  8. Return meatloaf to oven 15-20 minutes, or until no pink remains. Place under the broiler for 2-3 minutes, or until the cheese is browned and bubbly.
  9. Remove from oven and allow to stand 10 minutes. Slice and serve.

Pimento Cheese Roasted Chicken Breast

pimento

Pimento Cheese Roasted Chicken Breast

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

Thai Shrimp Stir-Fry

Thai-Shrimp-Stir-Fry-Zucchini-Cookin-Canuck-2-587x88020170914-31308-pgil7d

Thai Shrimp Stir-Fry

Slightly Modified from cookincanuckcom
This recipe makes 2 servings
Each serving provides
1 leanest protein
2 healthy fats
3 green
3 condiments

 

2 tsp coconut oil, divided

22oz. (raw weight, peeled and cleaned) shrimp

1/8 tsp salt

3 cups zucchini

½ cup lite coconut milk

½ cup low sodium chicken broth

1 tsp Thai red curry paste

2 tsp minced garlic

1 tbsp ginger root

2 tbsp chopped cilantro

Heat 1 teaspoon coconut oil in a large nonstick skillet set over medium-high heat. Add the shrimp, season with salt, and cook until just cooked through, 1 to 2 minutes per side. Take care not to overcook. Transfer the shrimp to a plate.
Add the zucchini to skillet and cook until just tender, about 2 minutes. Transfer to the plate with the shrimp.
In a medium bowl, whisk together the coconut milk and chicken broth. Set aside.
Heat the remaining 1 teaspoon coconut oil in the skillet. Add the red curry paste, garlic and ginger. Cook, stirring constantly, for 1 minute.
Pour in the coconut milk mixture and cook, whisking to incorporate the curry mixture into the liquid. Cook, stirring frequently, until slightly thickened, about 2 minutes.
Add the shrimp and zucchini to the skillet. Toss to coat with the sauce and stir in the cilantro. Serve over rice or cauliflower rice.

Broccoli Taco Bowl

Broccoli-Taco-Bowl-1

Broccoli Taco Bowl

slightly revised from thebestblogrecipes.com
1 lean, 3 green and 2 condiments

4-oz lean ground hamburger
1-oz shredded cheddar cheese
1 1/4 cup broccoli, cut into bite sized pieces
1/4 cup Rotel tomatoes
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon salt, divided
pinch of red pepper flakes
2 tablespoons low sodium chicken stock
Instructions
Put your broccoli in a bowl with your chicken stock and cover with plastic wrap. Put in the microwave for 4 minutes, or until tender and cooked.
In a large skillet brown your hamburger and drain the grease if needed when it’s done.
Add your Rotel tomatoes, garlic powder, onion powder, salt, and red pepper flakes and stir well.
When your broccoli is finished cooking then add it to your skillet and toss with the hamburger mixture.
Add everything to a bowl and top with your shredded cheddar cheese.

Mozzarella, Tomato and Basil Stuffed Chicken

Chicken stuffed w mozzarella tomato

Makes 2 servings
Per serving
1 Leaner protein
1 Green
3 condiments
1 fat

Ingredients
• 2 (4/5 ounce)chicken breasts
• 4 ounces Sliced part skim mozzarella cheese
• ½ cup Grape tomatoes; sliced in half
• ¼ cup Basil leaves
• 1 3/4 teaspoons Italian seasoning
• ¼ tsp salt
• ½ tsp pepper
• 2 teaspoons olive oil

Instructions
Place the chicken breasts on a cutting board.
Using a sharp knife, cut slits across the chicken breast about 3/4 of the way through the chicken breast being careful not to cut all the way through. Depending on the size of your chicken breast, you’re going to want around 6 to 8 slits per chicken breast. Stuff each slit with a slice of mozzarella cheese, half a grape tomato and a basil leaf. Place chicken breasts in a baking dish that has been coated with non-stick baking spray. Brush each chicken breast with olive oil.
Sprinkle each chicken breast with salt, pepper and Italian seasoning. Bake in a preheated 400 degree oven for 30 minutes or until the internal temperature of the chicken reaches 160 degrees.

**Add 1 cup of steamed green beans to create a full lean and green.