Category: Recipes

Shrimp Egg Fu Yung

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

egg fu

Shrimp Egg Fu Yung

Slightly adapted from http://www.thatsmyhome.com

 

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

 

Makes 4 servings

Per serving

¾  Lean protein serving

3 vegetables

1 ¼ condiments

 

  • 2 cups celery
  • 1/2 cup green onions – sliced thinly
  • ½ cup mini green peppers – sliced thinly
  • 1-1/2 cups mushrooms- sliced thinly
  • 8 oz. bean sprouts
  • ½ cup bamboo shoots
  • 3 oz. (about 4-5) shrimp
  • 6 eggs
  • 2 tablespoons low sodium soy sauce
  • ½ teaspoon pepper
  • 10 sprays non-stick pan spray

 

 

Fresh bite size pieces of shrimp, bean sprouts, celery, sweet peppers, green onions, bamboo shoots in an egg omelet.

Instructions

Thinly slice the celery, mini sweet peppers.

Coarsely chop the mushrooms and bamboo shoots.

Drain and rinse bean sprouts.

Quickly sauté the celery in non-stick pan spray. Place in a bowl to cool. Repeat with the mushrooms.

Quickly sauté the peppers and green onions. Add to other vegetables.

Cut shrimp into bite size pieces, quickly sauté. Add to vegetables.

Add bamboo shoots and bean sprouts to the vegetable bowl.

Beat the eggs with the soy sauce and pepper. Pour over vegetables. Stir until combined.

Heat non-stick spray in a frying pan. Place about 1/2 cup of the vegetable-egg mixture in the center of the pan. The eggs will run out of the sides. Use a spatula and fold the eggs in towards the vegetables, forming a circle type shape. (Have heat at medium-low while cooking) Flip over the egg fu yung. Cook about 2 more minutes. Drain on a piece of paper towel before serving.

Serve with a dipping sauce of soy sauce, minced garlic and green onions. Mix this up before you start to cook the egg fu yung.

 

Happy CookingJ

Loaded Cauliflower Bake

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

loaded cauliflower mash

Loaded Cauliflower Bake

Makes 6 servings

Per serving:

½ lean protein

½ condiment

3 vegetables

 

5 cups Cauliflower cut into bite size pieces
6 strips of Jennie-O Extra Lean turkey bacon cooked and crumbled
6 Tbs chopped Chives
1 cup low fat plain greek yogurt
2 cups reduced fat Colby Jack Cheese
8 oz container sliced mushrooms
3 T chives

Directions:
Preheat oven to 425°
In a large pot boil water and cook Cauliflower for 8 – 10 minutes, drain and let cool.
In a large bowl combine yogurt, 1/2 of crumbled bacon, 1 tb chives, 1 cups of cheese,mushrooms and cauliflower and mix well… place in baking dish and cover with remaining 1 cup of cheese and rest of bacon crumbles. Bake for 15-20 minutes until cheese is melted. top with remaining 2 T chives and serve.

Turkey Vegetable Skillet

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

TurkeyandVegetableSkillet4

Turkey Vegetable Skillet

Slightly adapted from reciperunner.com

Makes 3 servings

Per serving

1 Lean protein

3 vegetables

2 2/3 condiments

 

Ingredients

  • 10 sprays non-stick pan spray
  • 1 pound lean ground turkey
  • 1/2 cup green spring onion, diced
  • 2 cloves of garlic, minced
  • 1 cup zucchini or summer squash, diced
  • 1 cup fresh green beans, end trimmed
  • 1 cup cherry tomatoes, halved
  • 1 cup fire roasted tomatoes
  • 1 t. kosher salt
  • 1/2 t. dried basil
  • 1/2 t. dried oregano
  • 1/4 t. black pepper
  • 1/2 cup low fat smoked mozzarella, shredded (regular mozzarella, gouda, or smoked gouda may also be used)

 

 

Instructions

  1. Preheat oven to broil.
  2. In a large oven proof skillet over medium high heat, spray non-stick spray and add in

the ground turkey, break it up until it’s in small pieces.

  1. Once the turkey is almost cooked through add in the onion and garlic.
  2. Cook for 1 minute and then add in the rest of the vegetables.
  3. Cook for another 4-5 minutes or until the vegetables have softened slightly.
  4. Top the turkey and vegetable mixture with the shredded cheese.
  5. Put the skillet in the oven and broil it just until the cheese is melted and golden brown.

 

Crispy Turnip Fries

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

 

fries

Crispy Turnip Fries

Slightly adapted from allrecipes.com

Makes 5 servings

Per serving

3 vegetables

2 ½ condiments

½ fat serving

 

2 1/2 pounds turnips

1 tablespoon vegetable oil

1/3 cup grated Parmesan cheese

1 teaspoon garlic salt

1 teaspoon paprika

1 teaspoon onion powder

 

 

  1. Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with a piece of aluminum foil and lightly grease.
  2. Peel the turnips, and cut into French fry-sized sticks, about 1/3 by 4 inches. Place into a large bowl, and toss with the vegetable oil to coat. Place the Parmesan cheese, garlic salt, paprika, onion powder in a re-sealable plastic bag, and shake to mix. Place the oiled turnips into the bag, and shake until evenly coated with the spices. Spread out onto the prepared baking sheet.
  3. Bake in preheated oven until the outside is crispy, and the inside is tender, about 20 minutes. Serve immediately.

 

Pan Seared Cajun Trout

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

fish

Pan Seared Cajun Trout  (or your fish of choice)

Slightly adapted from www.food.com

Ingredients:
20 oz raw trout – should yield 2 portions of 7 oz cooked (2 Leans)
2 tbsp light butter (2 Healthy Fats)
2 tsp olive oil (2 Healthy Fats)
1/2 tsp dried basil (1/2 Condiment)
1 1/2 tsp Cajun seasoning (3 condiments)
1/2 tsp garlic powder (1 Condiment)
1/2 tsp parsley flakes (1/6 Condiment)
Lemon pepper to taste – I used about 1/8 tsp (1/4 Condiment)

Directions:
In a large frying pan, saute all the ingredients except the fish over medium heat. Add the fish and adjust the heat to medium high. The fish will cook quickly. Brown each side, cooking approximately 3 to 4 minutes on each side. Be careful not to over cook the fish.

2 Servings with 1 Lean, 2.5 Condiments, and 2 Healthy Fats per serving

Cauliflower Cakes

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

cauliflower-rice-cakes-RU173029-ss.jpg 1

Cauliflower Cakes

Makes 1 serving.

Per serving:

1 Lean

3 Green   

2 Healthy fat serving

3 condiments

 

1 ½ cups cauliflower
2 eggs
2 tablespoons onion
1/4 cup chopped parsley
1/4 cup shredded low fat Parmesan cheese
½ teaspoon salt
2 teaspoons olive oil

 

 

Place the cauliflower in a large pot of boiling water. Boil until it is soft. Place cauliflower into the blender for just a few seconds.  In a large bowl, combine the eggs, onions, cheese, and parsley. Then add the mashed cauliflower and mix well.

Heat olive oil in a large skillet. Add a few heaping spoonfuls of the cauliflower mixture. They’re done when both sides are golden brown.

Drain some of the oil from the Cauliflower Cakes by placing them on a paper towel. Salt lightly and serve.

 

Greek Grilled Chicken

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

very-greek-grilled-chicken-recipe-kalynskitchen

Greek Grilled Chicken

Slightly Adapted from Kaylin’s Kitchen

Makes 8 servings, per serving:

1 Leaner

1 Healthy fat serving

2 condiments

 

48 ounces of boneless, skinless chicken breasts

(about 6 -7oz breasts)
Marinade:
8 teaspoons extra virgin olive oil
1/3 cup fresh-squeezed lemon juice
1 tsp. fresh lemon zest
1 tsp. Greek Seasoning or create your own Greek Seasoning Ingredients
1 tsp. poultry seasoning
1 tsp. dried oregano
1 tsp. black pepper to taste

 

 

 

Trim all visible fat and membranes from chicken breasts, I like to make small crosswise slits about 1/2 inch apart down the length of each chicken breast to help the marinade penetrate the meat. Put chicken in single layer in Ziploc bag.

 

Combine marinade ingredients and pour over chicken. Marinate in refrigerator 6-8 hours or all day if desired.

 

Preheat grill to medium-hot and grill chicken 20-25 minutes, or until well browned and firm but not hard to the touch. Actual cooking time will depend on the heat of your grill and the temperature outside, so don’t overcook.

 

This chicken could also be cooked in a stove-top grill pan with ridges or a George Foreman Grill with good results.

 

Even if you’re only cooking for a few people I recommend making the whole recipe. The leftover chicken is great to cut up on top of a salad, or mixed into some stir-fried veggies for a quick lunch.

 

 

Barbacoa Beef

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

Barbacoa

Barbacoa Beef

Slightly modified from gimmiesomeoven.com

 

Makes 7 servings

Per serving

1 Lean protein

3 condiments

 

  • 3 1/4lbs chuck roast (fat trimmed), cut into 2-inch chunks
  • 2 cloves garlic, minced
  • 4 tablespoons chipotles in adobo sauce, chopped
  • 1/4 cup white onion, finely chopped
  • 2 teaspoons cup fresh lime juice
  • 2 tablespoons apple cider vinegar
  • 3 bay leaves
  • 1 teaspoon ground cumin
  • 1 teaspoon dried Mexican oregano (or regular oregano)
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 tsp ground cloves
  • 1/2 cup beef broth or water

 

This barbacoa recipe is simple to make in your slow cooker, and makes the most tender, flavorful, delicious barbacoa beef.

PREP: 10 MIN COOK: 4 HOURS 10 MIN TOTAL: 4 HOURS 20 MIN

DIRECTIONS:

Combine all ingredients in the bowl of a slow cooker. Toss gently to combine. Cover and cook on low for 6-8 hours, or on high for 3-4 hours, or until the beef is tender and falls apart easily when shredded with a fork.

Using two forks, shred the beef into bite-sized pieces inside of the slow cooker. Toss the beef with the juices, then cover and let the barbacoa beef soak up the juices for an extra 10 minutes. Remove cover and use a pair of tongs or a slotted spoon to serve the barbacoa beef.

If not using immediately, refrigerate the barbacoa beef with its juices in a sealed container for up to 5 days. Or freeze it for up to 3 months.

 

 

Greek Turkey Burger

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

turkey

Greek Turkey Burger
Ingredients:
7 oz raw, ground turkey, 85%-94% lean (should yield 3.75 oz cooked serving (3/4 Lean)
1 oz reduced fat feta cheese (1/4 Lean)
1/2 tsp oregano (1 condiment)
1/4 tsp garlic powder (1 condiment)
1/4 tsp salt (1 condiment)
1/4 cup red pepper, chopped (1/2 green)
1/4 cup Baby spinach leaves, chopped (1/4 green)

Directions:
Place turkey, feta, red pepper, spinach and seasonings into a mixing bowl. Mix until just combined.
Form patties and cook however you like to cook burgers. Grill (indoor or out), cook in hot skillet, or broil under broiler. Cook for 3-4 minutes per side or until an internal thermometer has reached 165 degrees.

Servings: 1 Lean, 3/4 of 1 Green and 3 Condiments

Spicy Cod Soup

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

 spicy fish soup

Spicy Cod Soup

Makes 3 servings

Per serving

1/3 of a Leanest protein serving

1 fat

2 1/3 condiments

1 1/3 vegetables

 

1 tablespoon olive oil

3 cloves garlic, minced

½ cup jalapenos, sliced (seeds removed for a less spicy soup)

¼ teaspoon cumin

1 (15.5-ounce) can low-sodium diced tomatoes in their juices

1 ½ cups low-sodium fat free chicken broth

10 ounces cod fillets

¼ teaspoon Sea salt

½ teaspoon freshly ground pepper

 

 

Preparation:

 

Place a large saucepan over medium heat. Add the oil followed by the garlic, jalapenos, and cumin then cook just until the garlic browns slightly. Increase the heat to high, add the tomatoes, broth, salt, and pepper then bring to a boil. Reduce the heat to low and simmer for 20 minutes to allow the flavors to marry.

 

Add the cod and cook just until the fish begins to flake, about 5 minutes. Gently stir to break the cod into large chunks then serve.