Category: Recipes

Egg McMuffin

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

egg mcmuffin

Egg McMuffin

One Serving: 1 leaner protein, 2 condiments, ½ fat serving

Ingredients:
5 sprays non-stick spray (split)
2 ½ ounces 95-97% lean ground turkey
2 large eggs
¼ tsp salt
¼ tsp ground black pepper
¼ cup water
1 heaping tbsp guacamole
Directions:
Grab two stainless steel 3 ½ inch biscuit cutter and spray with the inside with non-stick spray. Place one cutter on a plate and fill it with ground turkey. Gently press the meat down to uniformly shape a sausage patty.
Heat skillet over medium heat. Add the patty to the pan. If you really want the patty to keep its perfectly round shapte, you can keep the mold on until the cooked patty shrinks away from the sides. Cook until done, about 2-3 minutes on each side.
Grab two small bowls and crack one egg into each. Pierce the yolks with a fork. Heat a skillet over medium-high heat with the remaining non-stick spray. Place the two biscuit cutters in the pan and pour an egg into each mold. Season eggs with salt and pepper. Add ¼ cup water to the skillet, outside of the egg molds, making sure not to splash the eggs. Turn down the heat to low and cover the pan. Cook eggs, covered, for about 3 minutes or until cooked through. Transfer the eggs to a paper-towel lined plate.
Assemble the McMuffin sandwich with the eggs on the outside as the “bread.” Add 1 heaping tbsp of guacamole. Serve.

Savory Marinade for Chicken

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

Savory Marinade

Savory Marinade for Chicken

This makes enough marinade for 12 servings w 1 condiment and 1 healthy fat per serving

 

The raw meat weight is 9oz per serving

1/2 cup chicken broth
1/4 cup white wine vinegar
3 T full fat mayo (do not use Miracle Whip, it has added sugar)
1-2 T Worcestershire sauce (I used 1 T Worcestershire sauce for chicken but when I used it on pork or beef I increased it to 2 T.)
1 T lemon juice, preferably fresh squeezed
1 tsp. Veg-Sal or salt
1 tsp. fresh ground black pepper
1 T Poultry Seasoning
1 T garlic puree or garlic powder
1 T sweet paprika, preferably Hungarian paprika (It comes in a tin instead of a jar)
1/2 T onion powder
1 tsp. thyme (optional)

Put all ingredients in jar with tight-fitting lid and shake well until all ingredients are combined. (Don’t worry if there are some beads of mayo that don’t combine; they will dissolve when you’re marinating).

Cut shallow score marks on the surface of the chicken to help the flavor penetrate. Put meat in a Ziploc bag or a plastic container with a tight-fitting lid. Pour over chicken to cover the meat, then let it marinade 6-8 hours or longer.

To cook, preheat gas or charcoal grill to medium heat. (You can hold your hand there for only about 3 seconds at that heat.) Grill meat 10-20 minutes until chicken firm and is lightly browned, turning a few times to get grill marks.

 

Italian Turkey and Green Bean Casserole

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

Italian Turkey and green bean casserole

Italian Turkey and Green Bean Casserole

Serves 2 – Each serving is one full Lean, 3 greens and 1 condiment.

Ingredients:
2 1/2 cups green beans
1/2 cup low fat cottage cheese
1/4 tsp basil
1/8 tsp garlic salt
1/2 cup Italian diced tomatoes pureed
4 oz cooked Italian Seasoned ground turkey (Jennie-O)
2.15 oz mozzarella
4 tsp grated Parmesan cheese.
Directions: Prepare green beans and place in casserole dish. Mix cottage cheese with basil and garlic salt. Spread over green beans. Top with mozzarella cheese. Combine turkey and tomatoes and cover cheese. Sprinkle parmesan cheese on top. Bake at 350 for 25-30 minutes.

Cheese Cauliflower Quesadillas

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

cauliflower quesadilla

Cheese Cauliflower Quesadillas

from dashofting.com

Makes 2 servings

Per serving

1 Lean protein

3 vegetables

3 condiments

 

 

 

Quesadilla

  • 2 cups or 200 oz of grated raw cauliflower
  • 1/2 cup of egg beaters or egg whites (no yolks)
  • 6 oz (~1.5 cups) of 2% reduced fat three cheese mexican blend

Salsa

  • 1 cup of diced tomatoes
  • 1/2 cup of minced fresh cilantro
  • 4 tsp of chopped white onions
  • 4 tsp of lime juice
  • 1/4 tsp of sea salt
  • 1/4 tsp of ground cumin
  • 1/4 tsp of ground cayenne

Directions

Quesadilla

  • Preheat oven to 425F.
  • Grate the cauliflower with a cheese grater or place into the blender (pulse for 10-15 sec) until it’s the size of a piece of rice or smaller.
  • Squeeze out excess water from the cauliflower using a cheese cloth.
  • Combine grated cauliflower, 1/2 cup of egg whites, and 4 oz (1 cup) of cheese until mixed completely.
  • Flatten out the mixture into 4 tortillas about 6″ wide each; the thinner the tortilla, the more evenly these pieces will bake; discard any excess water that’s in your mixture.
  • Bake for 15 minutes on each side for a total of 30-40 minutes. Helpful tip: Let the tortilla cool for 3 minutes before carefully flipping it over to the other side to bake; this cooling process will keep the tortilla from breaking apart.
  • Once the tortillas are fully baked, take out of the oven and let cool for another 2-3 min. Then evenly sprinkle 1 oz (~1/4 cup) of cheese to one tortilla and add the other tortilla on top. Repeat this to generate with the remaining to pieces of tortillas.
  • Turn the oven down to 300F, put the quesadillas into the oven for 2-4 min until the cheese is fully melted. Let cool for another 2 min and serve with salsa.

Salsa

  • For the salsa, mince the tomatoes, onions, and cilantro. Mix these ingredients with the spices and lime juice. Serve with the quesadillas.

 

Creamy Tomato Soup

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

tomato soup

Creamy Tomato Soup

Adapted from Cooking Classy

Makes 8 servings
Per serving: 2 ½ vegetable servings, 3 condiments, ¾ fat serving

Ingredients:
2 tbsp olive oil
5 cloves garlic, minced
3 (28 oz) cans whole Roma Tomatoes
1 (32 oz) carton vegetable broth
1/3 cup chopped fresh basil
2 bay leaves
¼ tsp salt
½ tsp freshly ground black pepper
½ cup heavy cream ( fat-free)
¼ cup Parmesan, shredded, for serving

Directions

Heat olive oil in a skillet over medium-high heat. Add garlic and sauté until browned. Pour mixture into a crockpot along with tomatoes, vegetable broth, basil, bay leaves. Stir and season with salt and pepper. Cover and cook on low in a stock pot for about 45 minutes to an hour.

Remove bay leaves then puree mixture well with a blender. If your crockpot doesn’t keep all the moister in well while cooking, you may need to add in ½ cup water or so at this point. This helps make sure the soup isn’t too thick. Reduce heat to warm, stir in heavy cream. Serve topped with parmesan cheese and fresh basil.

*Note: This has no lean according to Nutrition Support.

Mini BBQ Cheddar Meatloaf

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

MiniBBQCheddarMeatloaves_14_mini

Mini BBQ Cheddar Meatloaf

Makes 5 servings
Per serving: 1 lean, ½ vegetable, 3 condiments

Ingredients:
1 cup green spring onion cut in thin slices
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 + 4 tablespoons sugar-free BBQ Sauce (divided)
4 ounces Cheddar Cheese, cut into 1/4″ cubes

Directions:
Over medium heat, the non-stick spray in a large skillet. Cut the onion into thin slices and add the onions to the pan. Sprinkle the onions with salt and pepper and stir. Cook the onions, stirring every couple of minutes, until the onions are caramelized. Turn the heat down if you notice the onions are burning. Once caramelized, set the onions aside to slightly cool.
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, cheese cubes, caramelized onions, and a dash of salt and pepper. Mix together just until combined.
Divide the mixture into 5 equal-sized portions and form them into mini-meatloaves. 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. (I spread the last BBQ Sauce after it has cooked.)

 

Smothered Chicken

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

smothered chicken

Smothered Chicken

Seves 3: Per serving – 1 Lean, 3 Green, 3 Condiments, and 2 Healthy Fats.

Ingredients:
21 oz Chicken, breast, boneless, skinless (raw)
1 cup Raw Mushrooms, White
1/2 cup Raw Peppers, Green
1/2 cup Raw Peppers, Red
1 cup Raw Squash, Summer, Zucchini
1 Tbsp Butter, light
1 tsp Oil, olive
1 1/2 tsp Salt
2 tsp Spicy Seasoning Salt
2 tsp Garlic
3/4 tsp Pepper
3/4 tsp Cayenne Pepper
3/4 tsp Celery Salt
1 1/2 tsp Garlic Powder
3/4 tsp Onion Powder
1 1/2 tsp Paprika

 

Parsley for garnish


Preparation:
1. To make the spicy seasoning salt: Combine 1-1/2 tsp of each: paprika, salt and garlic powder. Add 3/4 tsp of each: pepper,onion powder, cayenne, and celery salt. Mix.
2. Flatten the chicken breasts with a meat mallet and season on both sides with seasoning salt, garlic powder, and pepper
3. Heat indoor or outdoor grill to high.
4. Grill chicken about 3 minutes per side or until done. Keep warm.
5. Meanwhile, dice the peppers, zucchini, and mushrooms into medium-sized pieces. Mince the garlic, if using cloves (1 clove=1 tsp). Saute peppers, zucchini, mushrooms and garlic on medium high heat until tender and slightly browned, about 10 minutes.
6. Season with 1/2 tsp seasoning salt. Serve with hot veggie mixture over chicken. Divide portion into 2 servings

 

Quick Chicken and Veggie Soup

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

chicken veg soup

Quick Chicken and Vegetable Soup

from http://www.sandyskitchenadventures.com
1 Complete Lean and Green Meal with 2-3/4 Condiments
Ingredients:
6 oz chicken breasts, cooked and chopped (1 Lean)
1/2 cup yellow squash, cubed  (1 Green)
1/2 cup zucchini, cubed (1 Green)
1/2 cup green beans, chopped into 1 inch pieces and cooked (1 Green)
2 cups chicken broth, reduced sodium and fat free (2 Condiments)
1/4 tsp oregano leaves (1/2 Condiment)
1/4 tsp basil leaves (1/4 Condiment)
Dash of pepper
Directions:
Combine all ingredients in a medium saucepan. Bring to a boil. Cover and simmer for about 10 minutes.
1 Complete Lean and Green Meal with 2-3/4 Condiments
* I cooked my chicken in 1 tsp of olive oil for 1 healthy fat required.

 

Green Chile Cabbage Enchilada

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

Green Chili Cabbage Enchilada

Green Chile Cabbage Enchilada

Makes 4 servings
Per serving: 1 Leaner protein, 3 vegetables, 1 condiment

1 head of cabbage – total weight of cooked leaves 22 oz
14 oz shredded chicken (I used part of a rotisserie chicken)
1 cup chicken broth
1 cup low fat plain Greek yogurt
2 (7 oz) cans of chopped green chilies
1/2 cup fresh cilantro
1/4 teaspoon Salt
1/2 teaspoon pepper
1/2 teaspoon cumin
1/2 cup green onions, chopped
4 ounces shredded low fat cheese

For the Sauce:
Add the chicken broth to a saucepan over medium heat. Bring to a boil, then lower the heat and mix in the Greek yogurt and green chiles. Heat thoroughly but do not boil and make sure to stir often. Let simmer for just a bit and the sauce should thicken. Season with salt and pepper.

For the Enchiladas:
Bring a large pot of salted water to a boil. Peel the cabbage leaves – make sure to peel them gently, as you don’t want them to tear. I ran the cabbage under warm water as I was peeling and this helped quite a bit. Throw the cabbage leaves into the pot of boiling water for a couple of minutes. Remove and set on a paper towel to dry.

Mix the shredded chicken with chopped fresh cilantro, and green onion. Add some of the shredded cheese, if you wish; the rest will be sprinkled on top prior to cooking. Season with salt & pepper, and cumin.

Take your cabbage leaves and place the chicken mixture inside of them and roll up. I also put a tablespoon or so of the sauce in with the chicken mixture. Place each cabbage roll in the baking dish and top with the rest of the enchilada sauce and shredded cheese.

Bake at 350° for about 20 to 30 minutes

 

Cuban Flank Steak

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

flank steak

Cuban Flank Steak

Slightly adapted from kalynskitchen.com

Makes 3 servings

Per serving

1 Lean protein

3 condiments

 

1 ½ pounds flank steak

Marinade:

1/3 cup fresh lime juice

1/4 beef broth

1 tsp. ground cumin

1 tsp. dried oregano

1 tsp. onion powder

1 tsp. garlic powder

1 T soy sauce 

1/2 tsp. ground chipotle chile powder (or use your favorite hot sauce)

2 tsp. lime zest (optional)

Combine marinade ingredients. Put flank steak into a ziploc bag and pour marinade in, seal bag, and marinate all day in refrigerator. (You can marinate up to 24 hours if desired.)

Take meat out of refrigerator and let it come to room temperature before grilling. Oil the grill with a paper towel dipped in olive or grapeseed oil, then preheat gas or charcoal barbecue grill to medium-high (you can only keep your hand there for a few seconds.)

Grill meat to desired doneness, approximately 4-5 minutes per side for rare to medium rare or 6 minutes for medium. I wouldn’t cook flank steak more than medium or it will be tough. Cooking time will depend on the thickness of your flank steak, the best way to judge the doneness is to use an instant-read meat thermometer, cooking to 140-145 for medium rare or 155-160 for medium. (The meat in the photo was cooked about 5 minutes per side.)

Remove meat from grill and let rest about 5 minutes. (You can cover with foil to keep it warm if needed.) Slice across the grain and serve hot, with slices of fresh lime to squeeze on the meat.