Category: Recipes

Cilantro Lime Cucumber Salad

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

cilantro

Cilantro-Lime Cucumber Salad

 Slightly adapted  from The Food Charlatan

Makes 4 servings

Per serving

2 vegetables

2 fats

2.5 condiments

 

  • ¼ cup jalapeno, seeded and finely diced
  • 2 cloves garlic, finely minced
  • 3 tablespoons fresh lime juice
  • 1/4 teaspoon crushed red pepper
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 2 tablespoons plus 2 teaspoons olive oil
  • 3 ¾ cups cucumbers, very finely sliced (see photos)
  • 4 tablespoons minced cilantro, to taste

 

Instructions

  1. Dice the jalapeno and garlic and add to a medium-sized bowl.
  2. Add 3 tablespoons of fresh lime juice, crushed red pepper, salt, and pepper. Use a whisk to incorporate the olive oil. Set aside.
  3. Finely slice the cucumbers. Use a mandolin if you have it, but a very sharp knife will do the trick. Add the cucumbers to the dressing and stir together.
  4. Finely mince the cilantro and add it to the bowl. Stir to combine. You can either let it sit in the fridge to marinate for a couple hours, or serve immediately.

Notes

Make sure that you let the salad sit on the counter for a little while before serving if it’s been in the fridge; the olive oil solidifies slightly when it’s cold.

 

Crawfish Etouffee’

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

crawfish

Crawfish Etouffee
Makes 2 servings
Per serving
1 Leanest protein
1 healthy fat – you will need to add one more fat serving
2.75 condiments
2.5 vegetables

14 oz cooked crawfish tails (2 leanest)
2 wedges garlic and herb Laughing Cow cheese (1 HF)
1 tbsp light margarine (1 HF)
2 tbsp chopped onion (2 cond.)
1 clove garlic, minced (1 cond.)
½ cup celery (1 green)
1 cup green bell pepper (2 green servings)
2 tsp tomato paste (2 cond.)
1/2 cup chicken broth (1/2 cond.)
3 cups Cauliflower rice (2 green)

Sautee garlic, onion and celery in margarine.  Add crawfish and remaining ingredients to pot and simmer until done.  Serve on Cauli-rice.

Creamy Buffalo Chicken Cauliflower Bake

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

creamy cauliflower

Creamy Buffalo Chicken Cauliflower Bake

Sandy’s kitchen

1-1/2 lean

½ lean

4 condiments

2 healthy fats

6 greens

 

14oz boneless chicken breast seasoned with Montreal Steak and garlic powder

1 head cooked cauliflower florets
1/2 c reduced fat cheddar cheese
1/2 c “Frank’s Hot Wings Sauce

1/4 c fat-free Ranch dressing
2 wedges garlic/herb Laughing Cow cheese

Directions:
Preheat Oven to 350*. Bake chicken breast 25-30 min till cooked through. Remove from oven and slice into 1/2” pieces and place into baking dish along with cooked and still hot cauliflower florets.

In a small saucepan, combine Wing sauce, dressing and cheese. Heat till cheese is melted, stirring frequently. Once melted, pour sauce over chicken and cauliflower mixture, combine gently to coat.

Sprinkle cheddar cheese over the top. Bake 10 minutes or until cheese is melted and slightly browned.

Enchilada Bake

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

enchilada bake

Enchilada Bake

Makes 3 servings

Per serving
1 Lean protein
1 1/3 vegetable servings
3 condiments

Ingredients:
10 sprays non-stick pan spray
1/2 cup green spring onion, finely chopped
6 ounces shredded cooked chicken breast
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 teaspoons chili powder
¼ cup Old El Paso™ enchilada sauce (from 19-oz can)
One cup canned low sodium diced tomatoes
1/2 cup shredded low fat sharp Cheddar cheese (2 oz)
1 cup shredded low fat pepper Jack cheese (4 oz)
3/4 cup plain low fat greek yogurt
4 ½ ounces Sliced avocado
½ cup Fresh cilantro

1. Heat oven to 350°F. Spray 8-inch square (2-quart) or 13×9-inch (3-quart) ceramic or broiler-proof baking dish with 5 sprays cooking spray.
2. Heat 10- or 12-inch skillet over medium-high heat. Add 5 sprays pan spray and onion; cook 5 minutes or until onion is soft.
3. Reduce heat to low. Add chicken, green chiles, chili powder, tomatoes and ¼ cup of the enchilada sauce; stir to combine. Remove from heat.
4. Stir in Cheddar cheese. Transfer chicken mixture to baking dish. Top evenly with pepper Jack cheese.
5. Bake 10 to 15 minutes.
6. Turn oven control to broil. Place baking dish about 5 inches from broiler; broil 1 to 2 minutes or until cheese is golden and bubbly. Remove from broiler. Top with avocado and cilantro.
7. Serve immediately.

Mushroom and Egg Bake

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

baked-eggs-mushrooms-6-kalynskitchen

Mushroom and Egg Bake

slightly adapted  from Kaylin’s Kitchen

Makes 2 servings

Per serving

2 ounces of protein

3 vegetables

2 condiments

Ingredients:

1 lb. brown Crimini (Baby Bella) mushrooms, washed and thickly sliced

10 sprays pan spray – no fats added with eggs

salt and fresh ground black pepper to taste

4 eggs

2-3 tsp. freshly grated Parmesan

2-3 tsp finely chopped parsley for garnish (optional)

 Equipment:

I baked my eggs in individual oven-proof baking dishes, but if you don’t have any dishes like this you can use a regular casserole dish and bake all the mushrooms and eggs in one dish.

Instructions:

Preheat oven or toaster oven to 400F/200C.  Spray 2 individual baking dishes or a flat casserole dish with non-stick spray.

Wash mushrooms and spin dry or dry with paper towels.  Slice mushrooms into slices about 1/2 inch thick.  Heat spray in a large frying pan over high heat and saute mushrooms until they have released all their liquid and the liquid has evaporated, about 6-8 minutes.  Season mushrooms with a little salt and fresh ground black pepper and quickly transfer to baking dishes.

Break two eggs over the mushrooms in each individual dish (or four eggs over all the mushrooms in a casserole dish.)  Season eggs with a little salt and fresh ground black pepper to taste and sprinkle a little Parmesan over them.

Crawfish Deviled Eggs

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

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Crawfish Deviled Eggs 
Makes 6 servings
Per serving
1/2 Lean protein
3 condiments

INGREDIENTS
9 large eggs
1 tblsp grapeseed oil
¼ cup onion, finely diced
1/2 stalk celery, finely diced
1 small jalapeno, finely diced
1/2 small poblano, seeded and finely diced
1/4 teaspoon cayenne pepper
1 teaspoon paprika
¼ teaspoon salt
¼ teaspoon pepper
10 ounces crawfish tails (16 whole pieces reserved, the remainder roughly chopped)
2 teaspoons fresh chives, minced
1 tablespoon fresh lemon juice (1/2 lemon)
2 tablespoons plain low fat greek yogurt
1 tablespoon Creole mustard

DIRECTIONS

Place eggs in a saucepan and cover them with cold water, not too deep. Place on burner on HIGH heat. Once they start to boil turn on the timer to 3 minutes.
When the timer goes off, quickly take off the heat, put on the lid and reset the timer to 8 minutes. When 8 minutes are up, take to sink and run cold water over them for about a minute, let them soak a bit to cool off. Once the eggs are cool, peel and cut them in half lengthwise, separating the yolks from the whites. Set both aside.

In a large skillet, sautee oil with the onions, celery, jalapenos, poblanos, and spices. Season with salt & pepper. Cook for 4 minutes to sweat the vegetables. Add the crawfish and cook for another 5 minutes. Let the mixture cool.

Put the cooked egg yolks in a mixing bowl and mash them with a fork or potato masher. Add the lemon juice, yogurt and mustard and mix to combine. Fold in the cooled crawfish mixture.

Spoon the crawfish mixture into the cooked whites. Transfer to a serving platter and sprinkle with chives and top each with a crawfish tail.

Goulash Soup with Red Peppers and Cabbage

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

 goulash-soup-recipe-kalynskitchen

Goulash Soup with Red Peppers and Cabbage

Slightly adapted from kalynskitchen.com

Makes 6 servings

Per serving

½ Lean protein serving

3 condiments

½ fat serving

2 vegetable servings

 

Ingredients:

1 cup sliced green spring onions

1 tsp. finely minced garlic

1 T olive oil

1 T sweet Hungarian Paprika (I recommend Penzeys)

1 T hot Hungarian Paprika (I recommend Penzeys)

1/2 tsp. crushed caraway seed (optional)

4 cups homemade or canned beef stock

3 cups roasted tomatoes or 2 cans(14.5 oz.) diced tomatoes

2 cups finely diced cabbage

1 ¼ lb. lean ground beef (ground chuck is best)

1 jar (12 oz.) roasted red peppers, diced into 1 inch pieces

Instructions:

Heat large heavy frying pan, add oil, and saute onions about 5 minutes, until barely starting to color. Add garlic and saute 2 minutes more, then add paprika and caraway if using and saute 1 minute more.

Put onion/spice mixture into large soup pot. Deglaze pan with 1 cup of beef stock, then add that and rest of beef stock to soup pot. Add roasted tomatoes, cabbage and 2 cups water to soup pot and start to simmer.

Brown ground beef in frying pan until quite brown, breaking into small pieces as it cooks. When browned add to soup pot. Let simmer on very low heat one hour. (Taste for seasoning and add more paprika if desired. I personally think you can never have too much paprika in a soup like this.)
After one hour, add diced red peppers and simmer one hour more.  Serve hot.

Southwest Pot Roast

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

southwest pot roast

Southwest Pot Roast

slightly adapted from Kalyn’s Kitchen

Makes 6 servings

Per serving

1 Lean protein

3 condiments

 

3 lb. boneless chuck roast, trimmed of visible fat

1 can reduced sodium beef broth

½ cup plus three tablespoons of your favorite salsa (I used Pace Picante Sauce – mild – you can  choose salsa with less than 2 grams sugar per serving)

2 teaspoons steak rub (I like Pride of Szeged Steak Rub)

10 sprays non-stick pan spray

 

Put beef broth in a small saucepan, removing any fat that has collected on top in the can. Boil until the broth is reduced to 1/2 cup.

 

While beef broth is reducing, trim all visible fat from chuck roast. You may need to cut the roast into several pieces to remove big pockets of fat. Rub pot roast on all side with steak rub (or your favorite seasonings for steak.) Heat pan spray in heavy frying pan (pans that aren’t nonstick will give the best browning.) Brown roast well on all sides. Don’t rush this step because browning provides flavor, and I think it’s especially important in crockpot cooking.

 

When roast is browned on all sides, put pieces of meat in crockpot, arranging them in a single layer. Pour reduced beef broth into frying pan and use a metal turner to scrape off any carmelized bits from the browned meat. Add ½ of the salsa and stir into broth, then pour salsa/beef broth mixture over pot roast.

 

Cook on high for one hour, then turn to low and cook 3-4 more hours, or until meat is very tender when pierced with a fork. (You could also cook for a longer time on low setting. If you don’t have a slow cooker, cook in a heavy dutch oven on stovetop at lowest setting for 2-3 hours.) Remove meat from crockpot and pour sauce into small saucepan. (If there is a lot of fat on top of the sauce, spoon it off or use a fat separator to remove the fat. You may not need to do this if you did a good job trimming.) Put meat back into crockpot to keep warm, then add remaining ½ of the salsa to the sauce and simmer.

Lean and Green Omlette

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

Lean and Green Omlette

omlette

One Serving:

Full Lean and Green / 1 Healthy Fat

 

Ingredients

  • 1 cup EggBeaters® Original egg substitute
  • 3 cups (1 small bunch) fresh spinach, chopped
  • 2 cups (18 medium) mushrooms, sliced
  • 1/3 cup shredded moderate-fat cheese such as shredded part-skim mozzarella (moderate-fat cheese = 3-6 g of fat per 1-oz or ¼-cup, shredded serving)
  • ¼ cup (2 medium) cherry tomatoes, diced
  • 1/3 cup Morningstar Farms® Meal Starters™ Sausage Style Recipe Crumbles™
  • ½ cup (6 medium) black olives, sliced
  • ½ tsp Mrs. Dash® seasoning (any flavor)
  • Non-stick cooking spray
  • Dash of salt and/or pepper (optional)

Direction

Spray pan with non-stick cooking spray for up to 10 seconds. Over medium heat, add mushrooms, spinach, olives, tomatoes*, and sausage crumbles. (*Tomatoes can also be served raw as an omelet topper.) Cook and stir until mushrooms are fairly soft, about 4 minutes. Sprinkle Mrs. Dash® seasoning over vegetable mixture. Stir mixture to evenly coat with seasoning. Pour EggBeaters® over sautéed vegetables and reduce heat to medium. While omelet cooks, lift edge of egg mixture to allow the uncooked egg to flow underneath. When most of the egg is cooked, sprinkle cheese over top. Allow cheese to melt slightly, then fold in half and serve. Salt and pepper to taste if desired.

 

Pork Paprika

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

Pork Paprika

Pork Paprika

Makes 6 servings

Per serving

½ Lean protein serving

2 vegetables

3 condiments

 

1 ¼ pounds pork loin

1 T + 2 teaspoons sweet paprika (use Hungarian or Spanish paprika in a tin for best flavor)

¼ teaspoon salt

½ teaspoon fresh ground black pepper for seasoning pork

10 sprays non-stick pan spray

8-12 oz. crimini or white mushrooms, washed and cut into thick slices

1 cup green spring onion, finely chopped

1 T finely minced garlic

1/2 tsp. dried thyme

1/2 tsp dried caraway seeds, ground or crushed (optional, but good)

1 can petite dice tomatoes plus juice (14.5 oz. can)

1/2 cup chicken stock (I used my homemade chicken stock)

2/3 cup plain low fat greek yogurt
Trim all visible fat from pork chops or pork loin roast, then cut meat into cubes about 1 inch square. Put pork in a bowl and toss with 1 T sweet paprika, salt, and fresh ground black pepper.

Heat heavy frying pan w non-stick cooking spray.  Brown pork over medium-high heat, turning several times so all sides are nicely browned, about 5-6 minutes. Remove pork to another dish and add a few more sprays to the pan, add sliced mushrooms and cook until nicely browned and all liquid has evaporated, about 5 minutes more. Remove mushrooms to same dish with the pork.

Add a chopped onion and cook until just starting to brown, about 3-5 minutes. Then add minced garlic, other 1 T paprika, dried thyme, and ground or crushed caraway seeds (if using) and cook about 1-2 minutes. Add petite diced tomatoes with juice and chicken stock, bring to a simmer, and cook about 10 minutes, or until the mixture is slightly thickened and flavors are well-blended.

After 10 minutes add the browned pork cubes and mushrooms back into the pan, cover and simmer about 10 minutes more, or until pork is hot and cooked through. Turn off heat, stir in greek yogurt and serve hot.