Author: My Team My Health

Thai Shrimp Stir-Fry

by My Team My Health, posted in Recipes, Seafood, Uncategorized

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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

by My Team My Health, posted in Pork/Beef, Recipes, Uncategorized

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

by My Team My Health, posted in Poultry, Recipes, Uncategorized

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.

Avocado Egg Salad

by My Team My Health, posted in Meatless, Recipes, Uncategorized

Avocado egg salad 1

Avocado Egg Salad

Slightly revised from Kalyns Kitchen
Makes 2 servings
Per serving
1 protein
1 ½ Greens
3 condiments
1 ½ fats – no additional fat is needed

6 boiled eggs – use 2 whole eggs and 4 egg whites

1 cup 1% cottage cheese, rinsed with cold water and drained

1 cup sliced celery (inner small pieces of celery preferred)

1/2 cup sliced green onions, white and green parts (more or less to taste)

4 ½ ounces (about 1/2 of a med sized) avocado, peeled and diced

1 tsp fresh-squeezed lemon juice, for tossing with avocado 

¼ tsp salt for salting avocado 

1/4 tsp fresh-ground black pepper

 

Dressing Ingredients:

1/2 cup plain low fat greek yogurt

2 tsp Dijon mustard (or use any mustard you prefer)

2 tsp fresh-squeezed lemon juice 

1/4 tsp. dried dill weed

1/4 tsp. celery seed

Instructions: 

Use your preferred method to cook six hard-boiled eggs. Rinse eggs with cold water and let them cool.

While eggs cook and cool, put 1 cup cottage cheese into a fine-mesh strainer and rinse with very cold water. Let the cottage cheese drain well. Whisk together the mayo, Dijon, lemon juice, dried dill weed, and celery seed to make the dressing. Slice the green onions and celery.

When eggs are cooled, peel and cut each egg in quarters lengthwise and then slice into pieces. Peel the avocado and dice into pieces. Put diced avocado into a bowl that’s large enough to hold the salad and toss with 1 T lemon juice and generous amount of salt. Add the chopped egg, drained cottage cheese, sliced celery, and sliced green onion. 

Stir salad ingredients together gently to combine. Then add dressing and stir (again gently) until all the ingredients are coated with dressing. Start with some of the dressing and add more until the salad is as wet as you prefer. Season salad to taste with salt and fresh-ground black pepper.

The salad can be chilled or served right away. 

Southwest Spaghetti Squash

by My Team My Health, posted in Poultry, Recipes, Uncategorized

Southwest Spaghetti Squash

Southwest Spaghetti Squash

Serves 4 with 1 lean, 3 greens, 2 condiments

1/2 cup chopped red bell pepper
1/2 cup chopped yellow bell pepper
1/2 cup chopped red onion
Sauté with a little bit of butter Pam, then add 2lbs ground turkey, brown and add chef Paul’s fajita magic seasoning. After the meat is cooked I stir in 5 cups baked spaghetti squash, then top with sliced green onions.

To bake the spaghetti squash:

Small 25-35 minutes
Medium 30-40 minutes
Large 45-55 minutes

~Preheat oven to 375 degrees.
~Trim off stem and cut squash in half length wise (try to cut evenly).
~Scrape out seeds with a spoon and discard.
~Place flesh side down on a baking sheet and bake as directed above.
~Check squash by sticking a fork through the top (should go in easily with light resistance). Flesh should change from opaque to translucent, and start cracking or pulling away from sides.
~Bake additional 5-15 minutes as needed. Don’t overcook or will become mushy.
~Remove squash and place flesh side up to cool.
~Allow to cool completely before scraping strands out with a fork.

Reuben Sandwich Kebobs

by My Team My Health, posted in Pork/Beef, Recipes, Uncategorized

rueben salad kabobs 1

Slightly Revised from mariamindbodyhealth.com

Makes 4 servings

Per Serving

1 Lean protein

1 ¼ Greens

2 ¼ condiments

¼ Optional Snack

•             2 cups butter lettuce, cut into 1 inch squares

•             14 ounces roast beef or corned beef, shaved thin

•             1 cup cherry tomatoes, halved

•             8 ¼ inch thick slices of dill pickles

•             1 cup cubed low fat Swiss cheese

•             DRESSING:

•             ¼ cup low fat plain greek yogurt

•             ¼ cup no sugar added tomato sauce

•             3 tablespoons diced dill pickles

•             1 tablespoons swerve confectioner’s sugar

Instructions

1.       Make the dressing by placing the greek yogurt, tomato sauce, dill pickles and sweetener in a bowl. Combine until smooth. Taste and adjust seasoning; adding salt or sweetener.

2.       Cut the lettuce into 1 inch squares and thread onto wooden skewers. Fold the corned beef slice into 1 by 1 inch square and thread it onto the skewer. Thread on a dill pickle slice, cube of cheese and a ½ a tomato. Repeat layers. Repeat with remaining skewers. Place on a serving platter and serve with a bowl of dressing for dipping. Store extras in airtight container in the fridge for up to 4 days.

Shrimp and Crab

by My Team My Health, posted in Recipes, Seafood, Uncategorized

shrimp crab creole

Shrimp and Crab Creole 

Serves 2: One serving provides: 1 lean, 3 green, and 3 condiments. 
Ingredients:
10 oz Crabmeat
10 oz Shrimp, peeled, deveined (raw)
1 cup Cooked Tomatoes, canned (I prefer Fire Roasted)
1 cup Raw Okra
1/4 cup Peppers, Green
1/4 cup Peppers, Red
1/2 cup Tomato Juice, low-sodium
3/4 cup Water
1/4 cup Chopped Onion
2 sprays Non-stick Cooking Spray
1 tsp Cajun Seasoning
1/2 tsp Hot Sauce
Preparation:
1. Prep the ingredients: Chop the green pepper, red pepper, and onion. Peel and devine shrimp if necessary.
2. Bring a large pot to medium heat and add 2-3 quick sprays of non-stick cooking spray.
3. Add bell peppers and onion. Cook for 3 minutes, stirring occasionally.
4. Add tomatoes and low-sodium tomato juice.
5. Stir well until mixture begins to bubble.
6. Add okra, cajun seasoning, and hot sauce.
7. Stir and bring to a boil.
8. Reduce heat to low, cover and simmer for 10 minutes.
9. Add shrimp. Continue to simmer until shrimp is pearly and opaque, 3-4 minutes.
10. Add crab meat and 3/4 cup water.
11. Increase heat to medium for the mixture to return to a boil.
12. Remove pot from heat, cover, and let thicken for 5 minutes. Allow to cool and enjoy!

Baked Flounder with Lemon Butter

by My Team My Health, posted in Recipes, Seafood, Uncategorized
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INGREDIENTS
SERVES 5 – 1 LEAN – 1.5 HEALTHY FATS –  2 CONDIMENTS PER SERVING
slightly revised from theblondcook.com
  • 4 tablespoons unsalted butter, melted
  • 3 tablespoons fresh lemon juice
  • Zest from 1 lemon (about 1 tablespoon)
  • 1 tablespoon fresh minced garlic
  • ¼ teaspoon dried dill
  • 10 (4-ounce) flounder fillets
  • Kosher salt and freshly ground black pepper, to taste
  • 1 small lemon, thinly sliced (optional)
  • Fresh chopped parsley, for garnish (optional)
  • Cooking Spray
INSTRUCTIONS
  1. Preheat your oven to 425 degrees F.
  2. Spray a large baking dish or rimmed baking sheet with cooking spray.
  3. In a medium bowl, stir together the melted butter, lemon juice, lemon zest, garlic and dill.
  4. Rinse flounder fillets and pat dry. Place in baking dish and season with desired amount of salt and pepper.
  5. Evenly drizzle butter mixture over flounder fillets. Top with lemon slices, if desired.
  6. Bake for 10-11 minutes, then broil on high for 3-4 minutes. Fish is cooked when it flakes easily with a fork.
  1. Sprinkle with fresh chopped parsley, if desired.

Parmesan Shrimp and Asparagus

by My Team My Health, posted in Recipes, Seafood, Uncategorized
parm shrimp and asparagus 1
slightly revised from easyanddelish.com
Ingredients
Serves 3
1 Lean – 1 Healthy Fat – 2.5 Condiments – Per Serving
  • 3 cups fresh asparagus, woody ends trimmed
  • 2 Tablespoons olive oil
  • Salt and Ground black pepper to taste
  • 3 garlic cloves, minced
  • 1 Tablespoon fresh thyme leaves
  • 8 Tablespoons Reduced Fat grated Parmesan cheese
  • 25 large raw shrimp (cleaned, shell off, and tail on)
  • 1 lemon, halved
Instructions
Preheat oven to 400 F.
  1. Place trimmed asparagus onto a parchment paper-lined large sheet pan. Brush with olive oil and sprinkle with salt and pepper. Distribute half the amount of minced garlic on top of the asparagus and then sprinkle ½ Tablespoon of thyme leaves as well as about 3-4 Tablespoons of the cheese on them.
  2. Bake for 8 minutes. Meanwhile, place shrimp on wood skewers, about 5 shrimp on each skewer.
  3. Remove pan from the oven and scoot asparagus over to the side(s) to make room for the shrimp skewers.
  4. Brush shrimp with olive oil and repeat the same process of sprinkling on the spices and cheese using the remaining amount of ingredients.
  5. Bake for 5 minutes or until shrimp turns pink. Squeeze lemon juice on top of the shrimp and asparagus and serve immediately.

Garlic and Herb Baked Cod

by My Team My Health, posted in Recipes, Seafood, Uncategorized

easy cod

GARLIC AND HERB BAKED COD

slightly revised from laurenslatest.com

Serves 4

1 lean – 1 healthy fat – 1 condiment per serving

INGREDIENTS:

  • 2 lbs. cod fillets
  • 1/3 cup light mayonnaise
  • 1/3 cup freshly grated Parmigianno Regianno cheese {no pre-grated cheese, please!}
  • 2 tablespoons each chopped fresh parsley and basil
  • 1 medium clove garlic, grated
  • salt and pepper, to taste

DIRECTIONS:

  1. Preheat oven to 450 degrees. Line baking sheet with parchment paper or silicone baking mat. Place fish fillets onto prepared baking sheet and set aside.
  2. In a small bowl, stir mayonnaise together with cheese, fresh herbs, garlic, salt and pepper until combined. Spread evenly over the top of the fillets. Bake 10-12 minutes or until fish starts looking opaque and will flake. Switch oven to broiler and brown the tops of the fish until lightly golden. Remove from oven, cool 3-5 minutes and serve.