Makes 4 servings – ½ lean, 3 green
Ingredients
½ cup unsweetened original almond milk
1 1/2 cups reduced fat , shredded sharp cheddar cheese
¾ cup low fat plain Greek yogurt
½ cup Rotel diced Tomatoes and Green Chilies
1 – 1lb bag mini sweet peppers, halved lengthwise, stems and seems removed
Directions
1. In a small saucepot, heat almond milk to a simmer
2. Remove saucepot from heat, add cheese, and stir until completely melted.
3. Add Greek yogurt and diced tomatoes, and stir until well-combined.
4. Serve with halved mini sweet peppers!
Category: Recipes
Buffalo Balls
Makes 3 servings
Per serving
1 Leaner protein
3 condiments
2/3 fat serving
Ingredients
1lb ground chicken or turkey
2 oz cream cheese, softened
4 egg whites
2 Tbl chopped celery
3 Tbl crumbled blue cheese
1/2 tsp black pepper
For the Sauce
1/2 cup Frank’s Red Hot Wing Sauce
Instructions
Combine all of the meatball ingredients in a medium bowl. Form into about 1 inch balls. Place them on a greased cookie sheet (with sides) and bake at 350 degrees (F) for 10 minutes.
After 10 minutes, remove balls from oven and pour 1 TBL Franks wing sauce on each ball. Put back in the oven bake for another 12 minutes. Serve with celery and a side of reduced fat blue cheese or ranch dressing.
Yield: Makes about 16 balls
Cauliflower Nachos
Makes 3 servings
Per serving
1/3 protein serving
3 vegetables
3 condiments
1 fat
4 1/2 cups cauliflower, chopped
2 teaspoons extra-virgin olive oil
1 tsp. kosher salt
1/2 tsp. cumin
1/2 tsp. paprika
1/4 tsp. chili powder
1/4 tsp. garlic powder
1 c. low fat Colby-Jack, shredded
2 ½ tablespoons Salsa, for serving
1 ½ ounces Guacamole, for serving
DIRECTIONS
- Preheat oven to 425 degrees F.
- To a large baking sheet, add cauliflower. Drizzle with olive oil. Sprinkle all over with salt, cumin, paprika, and chili powder. Toss to coat. Roast for 35-40 minutes until golden and crispy.
- Top with Colby-Jack cheese and return to oven until melted, 5 minutes more.
- Garnish with your favorite salsa, guacamole, and pickled jalapeños.
Pepper Jack Caulifower
Makes 4 servings
Each serving provides:
½ lean
2 green
2 healthy fat
1 condiment
• 1 head cauliflower, cut into 1 inch florets
• ¾ cup plain greek yogurt
• 2 wedges Laughing cow spreadable White Cheddar
• 2 tbsp butter
• 3/4 tsp salt
• 1/2 tsp pepper
• 4 ounces Pepper Jack, shredded
• 6 slices turkey bacon, cooked crisp and crumbled
Instructions
- Grease the inside of a 4 to 6 quart slow cooker.
- Add the cauliflower, Yougurt, Laughing Cow cream cheese, butter, salt, and pepper. Cook on low for 3 hours.
- Add the Pepper Jack and stir to combine. Continue to cook another 30 minutes to an hour, until cauliflower is fork tender.
- Add bacon crumbles and serve.
Seared Lemon Broccolini Medley
Pampered Chef’s Recipe
Makes 6 servings
Per serving
3 vegetables
2 ½ condiments
2/3 fat serving
• 2 tbsp (30 mL) butter
• 1 large lemon, cut into ¼” (6 mm) thick slices
• 6 cups Swiss chard, stems diced and leaves chopped into 3″ (7.5 cm) pieces
• ¼ tsp (1 mL) crushed red pepper flakes
• ½ tsp (2 mL) coarsley ground salt
• ¼ tsp (1 mL) coarsely ground black pepper
• 3 bunches broccolini, cut into 4″ (10 cm) lengths (about 2lb/1kg)
• ½ cup (125 mL) chicken broth
• 2 garlic cloves
• 2 tbsp (30 mL) grated fresh Parmesan cheese
• 1 tbsp (15mL) pine nuts
DIRECTIONS
- Melt butter in a 12″ skillet over medium heat. Add the lemon slices and cook undisturbed for 3 minutes per side. Remove the slices from the skillet and set aside.
- Add the Swiss chard stems, red pepper flakes, salt, and black pepper to the skillet and cook and stir for 2 minutes. Add the broccolini and garlic pressed with the garlic press; cook and stir for an additional 2 minutes.
- Add the Swiss chard leaves and broth, then cover and reduce the heat to medium-low. Cook for 6–8 minutes or until the broccolini is crisp-tender and the Swiss chard is wilted, stirring occasionally.
- Top medley with the Parmesan cheese, pine nuts, and seared lemon slices.
Philly Cheese Steak Stuffed Peppers
Makes 4 servings
Per serving
1 Lean protein
3 vegetable servings
2 1/3 condiments
1 lb Low Sodium Roast Beef
4 ounces low-fat provolone cheese
2 ounces low fat cream cheese
4 bell peppers – total weight 1 1/4 pounds
1 cup chopped scallions
6 oz baby bella mushrooms
½ cup low sodium beef broth
1Tbs garlic
1/4 teaspoon salt
1/2 teaspoon pepper
Preheat oven to 400°. Start by slicing the peppers in half lengthwise and remove the ribs and seeds and set them aside.
Add the broth, garlic, mushrooms, scallions and a dash salt and pepper, to a large saute pan and cook over medium-low heat until the onions are tender, approximately 30 minutes.
Slice the roast beef into thin strips and stir into the onion and mushroom mix and heat through for about 3-5 minutes. Turn off the heat and stir in the cream cheese.
In the meantime, line the inside of each pepper with a slice of cheese. Next, fill each pepper with the meat mixture, then top with more cheese. Bake for 15-20 minutes until the cheese on top is golden brown.
Add the broth, garlic, mushrooms, scallions and a dash salt and pepper, to a large saute pan and cook over medium-low heat until the onions are tender, approximately 30 minutes.
Slice the roast beef into thin strips and stir into the onion and mushroom mix and heat through for about 3-5 minutes. Turn off the heat and stir in the cream cheese.
In the meantime, line the inside of each pepper with a slice of cheese. Next, fill each pepper with the meat mixture, then top with more cheese. Bake for 15-20 minutes until the cheese on top is golden brown.
Sausage and Cabbage
Sausage and Cabbage
slightly revised from peacelovelowcarb.com
Makes 4 servings
Per serving
1 Lean protein
3 vegetables
3 condiments
• non-stick pan spray
• 1 cup leeks, diced (about 4 oz)
• 4 cloves garlic, minced
• 2 tbsp red wine vinegar
• 24 ounces Jennie-O turkey sausage, cooked http://www.jennieo.com/products/76-lean-sweet-italian-turkey-sausage
• 5 cups green cabbage, cored and sliced
• 1 tsp paprika
• ¼ tsp sea salt
½ tsp pepper
• 1/4 cup Italian flat leaf parsley, rough chopped
• 1 tsp crushed red pepper flakes, optional
Instructions
1. In a large skillet over medium heat, spray non-stick pan spay. Add the leeks and garlic to the pan. Sauté until soft and fragrant.
2. Add red wine vinegar to the pan and mix in with onions and garlic.
3. Add sliced, cooked sausage to the pan and sauté until slightly browned.
4. Add cabbage, paprika, salt and pepper. Toss to mix all ingredients together and coat the cabbage with seasonings.
5. Saute until cabbage is wilted and slightly browned.
6. Top with fresh parsley and crushed red pepper flakes before serving.
Tex-Mex Chopped Chicken Salad
Tex-Mex Chopped Chicken Salad
Makes 4 servings and per serving you receive:
· 1 leaner protein
· 2 greens
· 3 condiments
Ingredients:
Dressing:
1 cup Walden Farms ranch dressing
2 Tbsp. Ortega taco seasoning, hot or mild
Salad:
24 ounces grilled chicken cooled and diced
4 cups Romaine lettuce, chopped, about 1 head
1/2 cup Roma tomatoes, diced
1/2 cup cucumber, seeded and diced
1/2 cup green onions, sliced
1/4 cup cilantro, chopped
6 Tsp. lime juice
1/2 cup of jalapeño & jicama mixed together
**1/2 cup corn and 1/2 cup black beans (omit if on the 5&1)
Directions
In a small bowl, stir together ingredients for dressing then refrigerate until ready to use.
In a large bowl, toss salad ingredients together. Add dressing a little at a time then toss until lightly coated.
Season with salt and pepper to taste. Serve immediately.
Hungarian Beef Stew
Hungarian Beef Stew
Makes 8 servings
Per serving
1 Lean protein
1 ¼ vegetables
3 condiments
• One 3 pound boneless beef chuck roast, trimmed of excess fat and cut into 1 ½ inch cubes
• 1/4 tsp Salt
• ⅓ cup sweet paprika – buy fresh for this dish
• One 12 ounce jar roasted red peppers, drained and rinsed
• 2 tablespoons tomato paste
• 3 teaspoons white vinegar
• Non-stick pan spray
• 3 cup leeks, diced
• ½ tsp Sea salt
· ½ tsp ground black pepper
• 1 bay leaf
• ½ cup beef broth
• 2 Tbs low fat sour cream
Instructions
1. Process paprika, roasted peppers, tomato paste, and vinegar in food processor until smooth and creamy.
2. Cook leeks with non-stick spray in large Dutch oven over medium high heat; stirring occasionally, until onions soften.
3. Stir in paprika mixture, add bay leaf and cook, stirring occasionally, for 2 minutes. Add beef and stir until well coated. Scrape down sides of pot, cover and adjust heat to low simmer. Cook until meat is almost tender, 2 to 2½ hours, stirring every 30 minutes. Add beef broth and continue to cook until fork slips easily in and out of beef, about 30 minutes longer.
4. Remove from heat, skim fat from surface; remove bay leaf, adjust seasonings with salt and pepper, serve hot. Serve with dollop of sour cream.
Crock-Pot Chicken and Spinach Meatballs
Crock-Pot Chicken and Spinach Meatballs
Makes 6 servings
Per serving
½ Lean protein
3 vegetables
2 ¼ condiments
• 1 pound ground chicken thighs
• one large egg
• 1 teaspoon kosher salt
• ½ teaspoon freshly ground black pepper
• 1/4 teaspoon crushed red pepper flakes
• 3 cloves garlic, crushed
• ¼ cup yellow onion, grated
• ¼ cup flat leaf parsley, finely chopped
• 1/4 pound baby spinach, finely chopped
• 1 (25-ounce) jar Organico Bella Marinara (or a low carb version with 5g carbs or less per serving)
• 2 ½ cups zucchini noodles or spaghetti squash for serving
· Combine ground meat, salt, pepper and red pepper flakes into a mixing bowl.
· Add in crushed garlic.
· Use a fine grater to grate the onion right into the bowl. Discard any large pieces that fall off or are too difficult to grate.
· Finely chop parsley and spinach and add meat mixture.
· Mix until well combined and roll into golf-sized meatballs. You should yield 12.
· Gently place each meatball into the slow cooker, allowing for some room around each one if possible.
· Cover with marinara sauce. Set slow cooker to low for 6 hours (or high for 3 hours). Serve over zucchini noodles or spaghetti squash and Enjoy!
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