Category: Recipes

CrockPot Cabbage Roll Soup

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

 

cabbage-roll-soup4-1-of-1

CrockPot Cabbage Roll Soup

Slightly revised from sugarfreemom.com 

Makes 10 servings

Per serving

1 Lean protein

3 vegetables

3 condiments

 

 

  • Non-stick pan spray
  • 2 garlic cloves, minced
  • 1/2 cup chopped onion
  • 1/2 cup chopped shallots
  • 4 pounds ground beef
  • 1 tsp dried parsley
  • 1/2 tsp dried oregano
  • 3/4 tsp salt
  • 1 tsp pepper
  • 5 cups low carbohydrate marinara sauce such as Rao’s
  • 2 cups riced cauliflower
  • 5 cups beef broth, low sodium
  • 8 cups cabbage

 

 

Instructions

  1. Heat olive oil and garlic on medium high heat.
  2. Add onions and shallots and cook until softened.
  3. Add ground beef and cook until browned and no longer pink.
  4. Add seasonings to beef and marinara sauce.
  5. Add the riced cauliflower to the beef mixture and stir until coated.
  6. Pour the beef into the crock pot.
  7. Pour beef broth into crock pot and add cabbage.
  8. Stir to combine everything.
  9. Cook on high 3 hours or low 6 hours. If you don’t have a crock pot, simply cook ground beef in a dutch oven or heavy soup pot, follow recipe and simmer on low, covered for about an hour until cabbage is tender.

 

Inside-Out Egg Roll

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

egg roll

INSIDE-OUT EGG ROLL

1 Lean and Green Meal with 3 Condiments and no Healthy Fat required

Ingredients:
1 cup cabbage, shredded (2 Greens)
1/4 cup celery, chopped (1/2 Green)
1/4 cup scallions, chopped (1/2 Green)
6 oz raw 93% lean ground beef or pork – you need 4.3 oz cooked (7/8 Lean)
1/4 cup egg beaters (1/8 Lean)
1/8 tsp ground ginger (1/4 Condiment)
1/8 tsp garlic powder (1/2 Condiment)
1/8 tsp Chinese five spice blend (1/4 Condiment)
2 tsp soy sauce (2 Condiments)
Lettuce Leaves (Optional)

Directions:
Combine shredded cabbage, celery, and scallions. Toss together. Set aside.
Brown ground beef or pork. Throw the veggies in with the meat. Sprinkle stir-fry mixture with ginger, garlic, and 5-spice. Add soy sauce and egg beaters into skillet. Continue to stir-fry until vegetables are tender, but firm. (No pieces of egg should be visible.) Remove skillet from heat. Wrap in lettuce leaves, if desired. Serve.

*You can leave out the meat and egg for a vegetarian egg roll. If you do this, add 1 tsp canola oil when frying up the veggies. This will be 1 healthy fat.

 

Taco Bake

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

taco bake

Taco Bake

8 servings with 1 Lean, 3 Condiments, and 1/2 Green per serving (You will need 2 1/2 more greens per serving)
Ingredients:
Crust
8 tbsp or 1/2 cup reduced fat cream cheese, softened (8 Condiments)
1/4 cup egg beaters (0.125 Lean)
5 tbsp Fat free half and half (5 Condiments)
1/2 teaspoon taco seasoning  (.25 Condiment)
8 ounces low fat Mexican cheese blend, shredded (2 Lean)
Topping
24.37 ounces 93% fat free ground beef, cooked (4.875 Lean)
4 teaspoons taco seasoning (2 Condiments)
1 cup tomato puree – tomatoes chopped then pureed to equal 1 cup (4 Greens)
4 ounces chopped green chilies (8 Condiments)
4 ounces Mexican cheese blend, shredded (1 Lean)
Directions:
For the crust, beat the cream cheese and eggs until smooth. Add the cream and seasoning. Grease a 9″x13″ baking dish; spread the cheese over the bottom. Pour in the egg mixture as evenly as possible. Bake at 375ºF, 25-30 minutes. Let stand 5 minutes before adding the topping.
For the topping, brown the hamburger; drain fat. Stir in the seasoning, tomato sauce and chilies. Spread over the crust. Top with cheese. Reduce oven to 350ºF and bake another 20 minutes or so until hot and bubbly.
Serve with your favorite veggies!

Shrimp Salad on Cucumber Slices

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

shrimp salad

Shrimp Salad on Cucumber Slices

Makes 2 servings:

Per serving: 1 leanest protein, 3 vegetables, 1 healthy fat serving (will need 1 more), 2.5 condiments

Ingredients:
14 ounces cooked shrimp, peeled (weight after peeled)
1 cup celery stalks, chopped
1 tbsp red onion, chopped
2 tbsp light mayonnaise
1 tbsp fat free Greek yogurt
½ tsp Goya Adobo
¼ tsp salt
½ tsp fresh ground pepper
2 cups thin slices cucumber (about 1 large)
chopped chives for garnish
Directions:
Combine shrimp, celery, onion, mayonnaise, yogurt, Goya Adobo, and pepper. Arrange cucumbers on a platter, season with salt and top each slice with a heaping tablespoon of shrimp salad. Top with chopped chives for garnish.

 

Teriyaki Chicken

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

teriyaki chicken

Teriyaki Chicken

Makes 4 servings
Per serving
1 Leaner protein
3/4 fat serving
3 condiments
1 ½ green servings


40 ounces chicken breast with bone, skinned
8 teaspoons reduced sodium soy sauce
¼ cup sherry vinegar
¼ cup water
1 Tbs toasted sesame oil
1 Tbs grated ginger
1 Tbs rice vinegar
2 cloves garlic
6 cups bok choy
2 tsp sesame seeds


Place chicken in a 4 quart slow cooker. Stir all other ingredients together except for bok choy and sesame seeds. Pour mixture over chicken. Cover and cook on low for 5-6 hours.
Remove chicken from pot and put on serving dish. Place bok choy in the pot with the juice and cover for 5 min. Pour bock choy and sauce over chicken. Top with sesame seeds

Lemony Asparagus Chicken

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

 

lemony asparagus chicken

Lemony Asparagus Chicken

Makes 2 servings

Per serving

1 Lean protein

3 vegetables

1 condiment

 

1lb of boneless skinless chicken thighs

1 ¼ pound of asparagus

2 teaspoons lemon juice

½ teaspoon lemon zest

½ teaspoon Purely Cajun Seasoning (180mg sodium per serving)

water

 

Cook chicken thighs for about 10 minutes, take one piece out of the pot at a time and cut into chunks and place back into the pot. Cook chicken until browned. Add about ¼ cup of water to prevent sticking and making a bit of gravy. Add lemon juice and lemon zest and Purely Cajun Seasoning. Stir well and cook until asparagus is at the desired texture. Add more water if necessary. Serve and Enjoy!!!

Cajun Cabbage and Ground Meat

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

cabbage and ground meat

Cajun Cabbage and Ground Meat

 

Makes 5 servings

Per serving

1 Lean protein

3 vegetables

2 ½ condiments

 

2lbs lean ground beef

½ cup green onions chopped

7 cups of cabbage

2 TBSP Purely Cajun Seasoning to taste

Water as needed

 

Cook meat until browning, stirring frequently and adding water as necessary. Add green onions & stir well. Add Cabbage. Cook until cabbage is wilted to your desired texture. Serve & enjoy!!

 

Shrimp Scampi Zoodles

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

shrimp and zoodles

Shrimp Scampi Zoodles

Makes 4 servings
Per serving: ½ Leanest protein serving – 1 ¼ vegetable serving – 2 ¾ condiments – 1 fat

Indgredients:

2 medium zucchini, about 8 oz each
1 tbsp unsalted butter
2 tsp extra virgin olive oil. Divided.
4 minced garlic cloves, divided
20 ounces large peeled and deveined shrimp
¾ tsp Purely Cajun Seasoning (All Purpose Blend)
1 tbsp chopped fresh parsley leaves
1/2 tsp fresh grated lemon zest
3 tbsp freshly squeezed lemon juice

Directions:
Use a mandolin fitted with a julienne blade or a spiralizer to cut the zucchini into noodles. Cut the strips into 6 to 8-inch strips
In a large nonstick pan, melt the butter and 1 teaspoon olive oil over medium heat. Add the garlic and sautee for 1 minute. Add the shrimp and Purely Cajun Seasoning and sautee until the shrimp have just turned pink, about 5 minutes, stirring often. Set aside.
Add the remaining oil and garlic to the skillet, cook 30 seconds then add the zucchini noodles and Purely Cajun Seasoning. Cook 2 minutes, stirring.
Remove from the heat, add the shrimp, parsley, lemon zest, and lemon juice. Toss well to combine and serve immediately.

Roasted Cabbage Wedges

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

Roasted-Cabbage-Wedges-with-Onion-Dijon-Sauce_620x420

Roasted Cabbage Wedges

4 Servings with each serving being 3 greens – 2 healthy fats – 2 condiments

INGREDIENTS

  • Large green cabbage (about 2-3lbs)
  • 1 TB. garlic-infused olive oil (or regular olive oil)
  • salt & pepper
  • Sauce:
  • 1-1/2 TB. butter
  • 2 TB. minced fresh onion
  • 1 TB. Dijon mustard
  • ½ tsp. minced garlic
  • pinch (1/2 tsp.) each salt and pepper
  • optional: chopped chives or parsley for serving

DIRECTIONS

  1. Heat oven to 450 degrees. Line a baking sheet with parchment or silicone.
  2. Cut cabbage half into four equal wedges and set on prepared baking sheet. Use a pastry brush to coat the cut side of each wedge with oil and sprinkle with salt and pepper. Turn wedges and repeat.
  3. Place the baking sheet in the oven and cook for 10-12 minutes. Flip the wedges and roast until nicely browned, 8-10 minutes more.
  4. Meanwhile, make the sauce by adding all the sauce ingredients to a small saucepan and cook over medium heat until the butter is completely melted. Keep warm (alternately, place ingredients in a microwavable container and cook on high for about 1 minute – warm again before using).
  5. To serve, place the wedges on a plate and drizzle with the sauce. Sprinkle with chives or parsley, if desired.

 

Spicy Mexican Slaw with Lime and Cilantro

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

spicy-mexican-slaw-kalynskitchen

Spicy Mexican Slaw with Lime and Cilantro

 slightly adapted from kaylinskitchen.com

Makes 6 servings

Per serving

2 vegetables

2 condiments

1 fat serving

 

Ingredients:

4 cups thinly sliced green cabbage

2 cups thinly sliced red cabbage

(You can use all green or all red cabbage.)

2 green onions, thinly sliced

1/2 cup chopped cilantro

Dressing Ingredients:

6 T reduced fat mayonnaise

3 T fresh lime juice; more or less to taste

1/2 teaspoon Green Tabasco sauce

½ teaspoon Vege-Sal

Instructions:

In small bowl or measuring cup, whisk together, mayo, lime juice, and hot sauce. (Start with less than the full amount of lime juice and hot sauce and keep adding until you have the desired blend of sour/hot flavor.)

Thinly slice cabbage, using a mandoline slicer if you have one. Slice green onions, and wash, dry and chop cilantro. (I use a Mini salad spinner  to wash herbs and spin them dry.) Combine cabbage, green onions and cilantro in large salad bowl.

Use a wooden spoon to mix dressing into cabbage mixture. Season to taste with salt and serve immediately, or chill for a few hours.

This salad will keep well overnight in the refrigerator, but the lime juice will cause the red cabbage to bleed color and turn the salad slightly pink. If you’re making extra you might want to use all green cabbage, although I didn’t mind the pink color at all when I ate the leftovers! Another good strategy if you’re not cooking for many people is to chop the cabbage and green onion and mix the dressing for the full amount and store in the fridge, then chop cilantro and stir salad together in smaller amounts as you’re going to eat it.