Category: Recipes

Beef and Cauliflower Stew

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

Beef stew with cauliflower

Beef and Cauliflower Stew

Makes 4 servings

Per serving

1/2 Lean protein serving

2 vegetables

1 ¼ condiments

1 optional snack – the pepperoncini

 

 

One pound beef chunks

2 Tablespoons yellow onion

1 clove garlic

3 cups water

1 tsp beef boullion

2 Tablespoons white wine vinegar

1 whole tomato diced

2 small canned tomatoes (1 cup)

1 red pepper (1/2 cup diced)

1 cup cauliflower

1 small can mushrooms. (1/2 cup)

Two ounces Pepperoncini peppers for garnish

 

Place all ingredients except for cauliflower into a crock pot and cook for high 4 hours, add cauliflower and cook 2-3hrs more. Top with Pepperoncini.

 

Shrimp and Spaghetti Squash

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

shrimp1

Shrimp and Spaghetti Squash

Slightly adapted from lexiscleankitchen.com

 

Makes 3 servings

Per serving

1 Leanest protein

2 fats

3 condiments

3 vegetables

 

 

  • 1 Spaghetti Squash – use 3 cup cooked
  • 2 tbsp extra-virgin olive oil
  • 2 garlic cloves, crushed
  • 1/2 tsp red pepper flakes
  • 1/4 tsp ground garlic
  • 1/2 teaspoon Freshly ground pepper
  • 1/4 teaspoon Himalayan sea salt
  • 2 cups fresh organic spinach
  • 3 slices sun-dried tomatoes
  • 1/2 onion, chopped
  • 3 pounds raw shrimp
  • 1 cup of one other vegetable (zucchini, broccoli, grape tomatoes, or asparagus)
  • 2 tablespoons grated parmesan

 

Instructions

  1. Preheat oven to 375
  2. Roast spaghetti squash
  3. Grill the shrimp
  4. In a medium-size pot add oil, garlic, and onion and sauté for for 3-5 minutes
  5. Add in spaghetti squash and mix well
  6. Add in sun-dried tomatoes, spinach, and any other vegetables of choice
  7. Add in protein and mix well to combine
  8. Top with fresh parmesan (optional) and serve hot.

 

 

Cilantro Lime Chicken with Zucchini Noodles

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

 cilantro-lime-chicken-zucchini-noodles-recipe

Cilantro Lime Chicken with  Zucchini Noodles

Slightly adapted from ifoodreal.com 

Makes 3 servings

Per serving

1 Leaner protein

3 vegetables

3 condiments

 

  • 3 large zucchini – total weight `1.75 pounds
  • 1.75 lbs boneless & skinless chicken breasts, cut into 1″ pieces
  • 1/2 tsp cumin
  • 1/2 tsp salt, divided
  • 1/4 tsp ground black pepper
  • 2 tsp small jalapeño, seeded and minced (leave seeds in for very hot version)
  • 1 tablespoon plus 2 teaspoons lime juice
  • 1/2 cup cilantro, chopped
  • Cooking spray

 

Directions

  1. Using a spiralizer or mandoline, make zucchini noodles, transfer into a large bowl and set aside. You can also chop zucchini into any size pieces, if you don’t have the gadgets for making zucchini noodles.
  2. Preheat large ceramic non-stick skillet on high heat and add chicken. Saute until golden brown, stirring occasionally. Add cumin, 1/2 tsp salt and ground black pepper towards the end, stir and cook for another minute. Transfer to a bowl and set aside.
  3. Wipe clean or wash and pat dry the skillet and return to the stove on high heat. Spray with cooking spray and add zucchini noodles. Saute for 2 minutes, stirring frequently. Remove from heat and add previously cooked chicken, jalapeños, lime juice and cilantro. Stir gently and serve hot.

Storage Instructions: Refrigerate covered for up to 48 hours.

Parmesan Zucchini & Spaghetti Squash with Pine Nuts

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

Parmesan Zucchini & Spaghetti Squash with Pine Nuts

Slightly adapted from juliasalbum.com
 

Parmesean Zuchinni w Spaghetti Squash and Pine Nuts 1

Makes 11 servings

Per ½ cup serving

1 vegetable

¾ fat serving

3 condiments

 

  • 3 tablespoons olive oil
  • 4 zucchinis or 1 very large zucchini, sliced – total weight 1 pound
  • 4 garlic cloves, minced
  • 1 spaghetti squash, medium size – use 3 cups cooked squash
  • 1 cup freshly shredded Parmesan cheese
  • 1/2 cup pine nuts, toasted
  • ½ teaspoon salt
  • ½ teaspoon pepper

 

Instructions

To cook spaghetti squash:

  1. Preheat oven to 425 Fahrenheit.
  2. Cut the squash in 2 halves, scrape out the seeds and the fiber out of each half. Spray oil over the cut sides of the squash. Spray the baking sheet with oil and place the squash on the baking sheet cut side down.
  3. Bake for about 30-40 minutes. Remove it from the oven when it’s cooked through and soft, and let it cool. Flip the squash so that cut side faces up – that will speed up the cooling. After squash cools, scrape squash with a fork to remove flesh in long strands and transfer to a bowl.

To cook zucchini:

  1. Heat olive oil in a large skillet on medium-high heat. Add sliced zucchini and minced garlic and saute for about 3 minutes, stirring, on medium heat, uncovered. Season with salt, stir, and continue cooking for another 3-4 minutes, covered, occasionally stirring, until zucchini softens and browns a bit. We are cooking it covered to preserve the juices. Note:Depending on the size of your skillet, you might have to cook zucchini in 2 separate batches.
  2. Add spaghetti squash to the skillet with zucchini and mix to combine, on low heat.
  3. Add freshly shredded Parmesan cheese into the skillet and stir on low heat to melt the cheese. Add salt and pepper, to taste. Top with toasted pine nuts.

Carne Guisada

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

carne guisada

Carne Guisada

4 Servings

1 Lean, 1 Green, and  3 Condiments per serving ( No Healthy Fat required) 

 

Ingredients:

2 pounds chuck roast, trimmed, and cubed (Should yield ~4 Lean Servings (5oz/each)

1/2 cup chopped green chilies (1 Green Option)

2 cups beef broth (2 Condiments)

1 1/2 cups canned, diced tomatoes, undrained (3 Green Options)

1 tbsp jalapeño peppers, chopped (1 Condiment)

1 tbsp chili powder (3 Condiments)

1/4 tsp garlic powder (1 Condiment)

1 tsp onion powder (2 Condiments)

1 tsp cumin (1 Condiment)

1/4 tsp salt (1 Condiment)

1/2 tsp pepper (1 Condiment)

 

Directions:

Add all of the ingredients into a crock pot. Cook on low 8 to 10 hours.

or

Add all ingredients to a dutch oven; bring to a simmer. Cover and simmer 2 hours or until the beef is very tender.

Remove the lid and raise the heat. Simmer until the liquid has thickened, about 10 minutes.

 

 

*Don’t forget to add 2 Greens per serving to complete your Lean and Green!

Spaghetti Squash w Bacon, Spinach and Goat Cheese

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

spaghetti squash and bacon

Spaghetti Squash with Bacon, Spinach, and Goat Cheese

Serves 2

Per serving

2.5 ounces protein

3 vegetables

3 condiments

1 fat

 

INGREDIENTS

1 medium spaghetti squash – use 2 cups cooked squash

2 teaspoons olive oil

¼ teaspoon kosher salt

½ teaspoon freshly ground pepper

6 slices low sodium Jennie-O turkey bacon, cut in 1-inch pieces

1 tablespoon red wine vinegar

1 5-ounce bag baby spinach

2 ounces low fat soft goat cheese, crumbled

 

PREPARATION

  1. Preheat the oven to 400°F and line a large rimmed baking sheet with parchment paper.

2 . Cut about half an inch off of the top and bottom of the spaghetti squash, and discard those pieces. Cut the squash crosswise into rings about 1-inch thick, and run your knife around the inside      of the rings to cut the seeds out. Drizzle the olive oil over the baking sheet, then spread the squash rings over it, moving them around a little so that the undersides are evenly coated with a little        bit of oil. Season with salt and pepper, then flip the rings over and season again.

  1. Roast in the preheated oven until the squash is tender, about 30 minutes. When the squash is done, set it aside on the counter while you cook the bacon and spinach. It’ll be easier to handle if you let it cool for 10 minutes before taking it apart.
  2. Heat a large skillet over medium heat, then add the bacon slices. Cook over medium heat, stirring often, just until the very edges of the bacon start to brown slightly, about 2 minutes. Turn the heat down to low and continue to cook until the bacon is crispy and the fat has rendered out, about 5 more minutes.
  3. When the bacon is done, turn the heat up to medium and add the red wine vinegar while stirring and scraping the bottom of the skillet. This will deglaze your pan, so that all of the caramelized bits of bacon end up in your food and not stuck to the bottom of your pan.  Stir everything together just to combine, then add the spinach, one handful at a time, stirring after every addition so that the spinach wilts and there’s room in your skillet for more. When all of the spinach is wilted, turn the burner off under the skillet and let everything sit in there while you finish the squash.
  4. Peel the skin away from the squash, then use a fork or your hands to pull the strands apart, adding them to the skillet as you go. When all of the squash is in the skillet, add the goat cheese and toss everything together just to combine.
  5. Divide between two plates and serve immediately.

 

**You may prepare the squash in the microwave before hand if you are in a hurry by poking holes into the squash and microwaving 2 minutes at a time, then rotating the squash until soft inside.

Spinach Gratin

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

spinach

Spinach Gratin

Makes 8 servings

Per serving

2 vegetables

3 condiments

¼ ounce of protein

 

Ingredients:

  • 3 tbsp light butter (I used Land O Lakes)
  • 1 cup finely chopped green spring onion
  • 1/4 tsp fresh grated nutmeg
  • 3 cups unsweetened almond milk
  • 3 lbs (3 16-oz packages) frozen chopped spinach, defrosted
  • 3/4 cup freshly grated Parmesan cheese
  • 1 teaspoon kosher salt
  • 1/2 tsp freshly ground black pepper
  • 1/2 cup shredded low fat Swiss Gruyere cheese (I used Sargento)

 

In a heavy-bottomed saute pan melt the butter over medium heat. Add the onions and sauté until translucent, about 10 – 12 minutes.

Add the crackers and nutmeg; cook 2 more minutes, stirring occasionally. Add the milk and cook until thickened, about 5 – 7 minutes.
Squeeze as much liquid as possible from the spinach and add the spinach to the sauce. Add 1/2 cup of the Parmesan cheese and mix well. Season to taste, with salt and pepper
Transfer the spinach to a large baking dish and sprinkle the remaining 1/4 cup Parmesan and the Swiss cheese on top.  
Bake for 20 minutes until hot and bubbly. Serve hot. Makes a little over 6 1/2 cups.

Foil-Baked Asian Chicken

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

Foiled-Baked-Asian-Chicken

Foil-Baked Asian Chicken

Makes 4 servings

Per serving

1 Leaner protein

1 fat

1 ½ condiments

2 vegetables

 

 

  • 4 teaspoons olive oil
  • 4 cups baby spinach
  • 4 – 9 -oz. boneless, skinless chicken breast halves
  • 11 oz. white mushrooms, sliced
  • 4 teaspoons teriyaki sauce
  • 1/2 teaspoon Salt

 

Directions

  • Preheat oven to 450 degrees. Tear off 4 – 10″ squares of aluminum foil. Brush each of the squares with 2 teaspoons of olive oil. Place 1 cup of spinach on each square, slightly off center. Top with a chicken breast half and a few mushrooms. Drizzle 1 teaspoon teriyaki sauce over each portion; sprinkle with salt.
  • Fold each piece of foil over to cover the chicken and vegetables. Crimp edges together tightly to seal. Place packets on a rimmed baking sheet and bake until chicken is cooked through, 15-20 minutes. Serve hot.

 

 

Spaghetti Squash Hash Browns

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

hash brown

Spaghetti Squash Hash Browns

Serves 2

2 vegetables and 1 ½ fats per serving
Ingredients
2 cups cooked & shredded spaghetti squash (about 1/2 small cooked squash)
1 tablespoon olive oil
Salt, to taste (optional)
Directions:
Heat the oil in a large non stick skillet over medium heat.
Blot squash with paper towels to remove as much moisutre as possible.
Form little patties (approx. 2 tablespoons) by pressing the squash firmly between your palms.
Place the patties gently on the warmed skillet and let cook for 5-7 minutes per side. Only flip these once if possible to get the nice browned effect.
Transfer to paper towels to drain, then serve warm. Sprinkle with salt if desired.

Jalapeno Chips

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

jack-snacks-2 (1)

Jalapeno Chips

1 lean
1 green serving

1 cup shredded Monterrey Jack cheese – low fat

1/2 cup jalapeno, sliced real thin

 

DIRECTIONS: Preheat oven to 350º. Place a sheet of parchment paper on a cookie sheet. DO NOT use a silicone sheet to bake these or they will not cook properly. Using a tablespoon, scoop up 1 teaspoon of cheese and make a small pile on the parchment. Press it slightly flat. Repeat 15 more times. Place a slice of jalapeno on top of each pile. Bake at 350º in the oven for about 10-12 minutes. Recommend browning for a few min more for a firmer chip.  Allow them to completely cool and fully firm up before removing from the pan for best results.