Chimichurri Sauce Ingredients: – One tablespoon is 1 fat serving
1/2 cup finely chopped cilantro leaves (about 1 cup before chopping)
1/2 cup finely chopped flat leaf parsley leaves (about 1 cup before chopping)
2 T minced garlic
3 T fresh lemon juice
2 tsp. red wine vinegar
1 tsp. Aleppo pepper flakes (or use a smaller amount of cayenne pepper if you can’t find Aleppo pepper)
1 tsp. ground cumin
1/2 cup olive oil
Top onto grilled chicken breast or fish.
Preheat oven to 350 degrees. Separate egg whites from egg yolks, putting whites in one bowl and yolks in another bowl. Add cream of tartar (or vinegar or lemon juice) to whites. Beat whites on high until stiff peaks form. Set aside.
Add cream cheese and splenda to yolks. Whisk yolk mixture until blended. Gently whisk yolk mixture into whites being careful to not over mix and make the whites fall. On a cookie sheet lined w parchment paper, make six equal sized blobs, not touching.
Bake at 350 for 25 to 35 minutes. They are good warm, but awesome cold and can be toasted without problem! Freeze the left overs in plastic wrap or individual sandwich bags or keep them in the fridge for up to 5 days in a large ziploc bag. Toast them to make them crispy again!
Makes 6 servings
Per Serving:
2 Greens
3 condiments
1/2 healthy fat
INGREDIENTS
Salad:
• 1 small or half a large head to make 3 cups of cauliflower “rice”
• 2 cups diced tomatoes
• 1 cup chopped cucumber
• 2 tablespoons shallot, minced
• 1 cup parsley, roughly chopped
• 1/c fresh mint, roughly chopped
• ¼ cup lemon juice
• 4 ½ oz avocado, chopped
• ¼ tsp salt
• ½ teaspoon ground black pepper
INSTRUCTIONS
1. Salad: Cut off the tough ends of the cauliflower chop until very fine (size of bulgur grains—you can do this in seconds in a food processor). Transfer to a large bowl and add the parsley, mint, green onions, tomatoes, avocado and cucumber.
2. Dressing: In a small bowl, whisk together lemon juice, oil, cumin, salt, and pepper. Drizzle the vinaigrette over the vegetables and toss. Let stand at least 15 minutes to blend the flavors. Serve cold or at room temperature.
Makes 9 servings
Per serving
½ Lean protein serving
1 vegetable serving
3 condiments
INGREDIENTS
FOR THE SPICE MIX
PREPARATION
Yields: 4 servings
Per serving: ½ Leaner, 2 Green, 1 Healthy Fat, 2 Condiments
Makes 2 lean & green meals
3 red, yellow, orange or green bell peppers
very small amount of olive oil
pinch of low sodium salt
3 small-ish chicken breasts (about 12 oz cooked)
1/4 cup shredded light or low fat cheese
4 tsp of a comparable low-salt fajita mix
Squeeze of lime
1/4 cup chopped Cilantro
Put the chicken breasts in a crock pot on high with 4 Tbls of water for 4 hours. After cooking, shred the chicken. Squeeze half a lime over it and add cilantro. Add the 1/2 of a package of medifast fajita seasoning. Stir.
Preheat oven to 400 degrees. Cut bell peppers in half lengthways and trim off stem and remove seeds. Place peppers face down on a baking sheet and lightly rub tops of peppers with olive oil and sprinkle with salt. Bake for 12 minutes or until peppers are soft and getting browned.
Scoop the meat mixture into the “cup” of the roasted peppers. Sprinkle with the shredded cheese. Bake again for about 5 minutes to melt the cheese.
Makes 3 servings
Per serving
1/3 Leanest protein
2 condiments
3 vegetables
1/3 optional snack
1/3 fat serving
•8 oz peeled and deveined jumbo shrimp
•1/2 teaspoon fresh black pepper
•1 large egg, beaten*
•1 packet Medifast Veggie Chips, crushed
•1 tbsp grated parmesan cheese
•olive oil cooking spray
For the Zoodles:
•1 tsp olive oil
•2 cloves garlic, crushed with the side of a knife
•1 1/4 cups crushed tomatoes
•kosher salt and pepper, to taste
•2 medium zucchini (14 oz total), spiralized with the thicker blade, and cut into 6-inch lengths
•1 oz shredded part-skim mozzarella cheese
Directions:
Preheat oven to 450°F. Spray a baking sheet with cooking spray.
Put the beaten egg in one bowl, the crushed chips and parmesan cheese a second bowl. Wash and dry the shrimp. Season lightly black pepper, then put a few at a time in the bowl with the egg to coat. Then into the cheese/chip mixture to coat, then on a baking sheet.
Spray the top of the shrimp generously with oil spray then bake in the middle rack for about 6-7 minutes. Turn shrimp over then cook another 3 minutes or until cooked though.
In a large oven safe skillet heat the oil over medium heat. Add the garlic and cook until browned, about 2 minutes. Add the crushed tomatoes, salt and pepper and simmer on low 5 to 6 minutes. When the shrimp is done, add the zucchini noodles and cook 1 1/2 to 2 minutes tops, stirring to combine with sauce. Place the cooked shrimp over the zoodles, top with cheese and place under the broiler 1 minute until the cheese melts.*You’ll only use half the egg so the nutritional info reflects 1/2 large egg.
1 lean
3 condiments
1 snack
2 greens
10 oz Mori Nu Silken Firm Tofu
1 clove garlic, crushed
2 teaspoons lemon juice
2 tablespoons PB2
1/2 cup plain low fat Greek Yogurt
1/2 teaspoon cumin
1 cup cucumbers, sliced
Directions:
• In a food processor combine tofu, PB2, yogurt, garlic, and lemon juice. Blend well.
• Add cumin and blend to a smooth and creamy dip.
Adapted from Little Bits of Baking, Crafting, and Life
Makes 6 servings
Per serving
3 vegetables
1 fat
2 ½ condiments
6 cups cooked spaghetti squash
¼ cup low sodium soy sauce
3 cloves garlic, minced
1 pkt Splenda or stevia
2 tsp freshly grated ginger
¼ tsp white pepper
2 tbsp olive oil
1/3 cup onion, diced
1 cup celery, sliced diagonally
2 cups shredded cabbage – no carrots
Directions:
Cut a spaghetti squash in half length wise and scoop out seeds. Lay skin side up in a 13×9 pyrex and pour ½ inch of water in the bottom of the pan. Bake at 400 degress for 30-40 minutes, until flesh is very tender. Once done, scoop out flesh with a fork so it breaks apart into strings, set aside. (You can also cook the spaghetti squash in the microwave. Punch holes in the squash and microwave for 6 minutes on one side and 6 minutes on the other side.)
Directions:
Cook the turkey bacon in a skillet until crisp; set aside on a paper towel then crumble.
Fill a large pot with water, bring to a boil and add cauliflower and garlic. Boil until the cauliflower is soft, about 15-20 minutes. Drain, and return to the pot.
Preheat the oven to 350°F.
Add the buttermilk, butter, salt and pepper to the cauliflower and purée with a hand blender. If you don’t own a hand blender, a regular blender would work fine as well. Mix in 1 tbsp of the chives and transfer to 4 individual casseroles (3/4 cups each) or one 8 x 8 casserole dish and top with cheddar and crumbled bacon. Bake in the oven until the cheese melts, about 5 minutes then top with remaining chives.
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