Category: Recipes

Salisbury Steak with Mushroom Gravy

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

salisbury steak w mushrooms

Salisbury Steak with Mushroom Gravy

Servings: 4 servings (serving size: 1 steak and about 1/4 cup gravy)

Per Serving
1 Lean protein
3 condiments
1.5 vegetable servings

Total Time : 30 Minutes

Ingredients

· ¼ cup grated onion, divided

· 1/2 teaspoon black pepper
· 1/4 teaspoon salt

· 1 garlic clove, minced

· 1 ½ pounds ground sirloin

· 5 sprays Cooking spray

· 1 ½ teaspoons butter

· 8 ounces cremini mushrooms, quartered

· 1 1/2 cups fat-free, lower-sodium beef broth

· 1 teaspoon red wine vinegar

Directions:

1. Combine 2 tablespoons onion, pepper, salt, garlic, and beef. Shape into 4 (1/2-inch-thick) patties. Heat a skillet over medium-high heat. Coat skillet with cooking spray. Add patties; cook 3 minutes on each side or until browned.

2. Melt butter in pan. Add mushrooms; sauté 4 minutes. Stir in ¼ cup broth and remaining onion; cook 2 minutes. Add remaining broth to pan and bring to a boil. Cook 5 minutes or until thick. Add patties and vinegar to pan; cook 2 minutes.

Spicy BBQ Chicken Pizza

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

Chicken pizza

Spicy BBQ Chicken Pizza

1 Complete Lean and Green Meal with 1-1/2 Condiments

Ingredients:
Crust
1/4 cup 2% Reduced Fat Mozzarella cheese (1/4 Lean)
1/4 cup egg beaters (1/8 Lean)
1 cup grated raw cauliflower or 100 grams (2 Greens)

Toppings
2.25 oz chicken breasts, cooked and chopped (3/8 Lean)
1/4 cup Reduced Fat 2% Mozzarella Cheese (1/4 Lean)
1/2 cup of your favorite veggies – example broccoli (1 Green)
3 tbsp sugar free BBQ Sauce – Guy’s No Sugar Added or Walden Farms BBQ Sauce (1 1/2 Condiments)

Directions:
Preheat oven to 425 degrees. Place parchment paper on a cookie sheet and spray lightly with cooking spray. Combine grated cauliflower, egg beaters, and cheese until mixed completely. Spoon mixture on prepared pan with parchment paper. Use the back of a spoon to thin out the mixture and form a circle about the size of a dinner plate without the rim. Bake for 30 minutes. Flip the pizza crust over. Bake for an additional 10 minutes, maybe less. Keep an eye on it. Every oven is different.

Spread BBQ sauce over crust. Top with chicken and veggies. Sprinkle 1/4 cup cheese over the top. Broil until cheese is melted about 5 to 10 minutes.

 

Spaghetti Squash Shrimp Scampi

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

 

Light-Shrimp-Scampi-1-533x800

Spaghetti Squash Shrimp Scampi

 

Makes 8 servings
Per serving
2 vegetables
2 fats
1 protein serving
1.75 condiments

 

Ingredients

2 (3- to 3½-pound) spaghetti squashes – use 8 cups cooked squash

7 tablespoons butter, divided

5 pounds peeled and deveined large fresh shrimp

2 tablespoons shallots, minced

3 cloves garlic, minced

1 1/2 cup chicken broth – no wine on plan

2/3 cup light coconut milk

2 tablespoons capers

3 ½ teaspoons Purely Cajun Seasoning

 

Instructions

Preheat oven to 375°. Line a baking sheet with aluminum foil.

Prick squashes all over with a fork. Place on prepared baking sheet, and roast until tender, about 1 hour and 20 to 30 minutes. Let cool 15 minutes, then slice in half lengthwise. Use a fork to shred squash and place flesh in a large bowl, discarding seeds and skins.

In a large skillet, melt 1 tablespoon butter over medium-high heat. Add shrimp and cook, turning occasionally, until pink and firm, about 5 minutes. Remove shrimp and set aside.

Melt 1 tablespoon butter in skillet over medium-high heat. Add shallots and garlic; cook, stirring occasionally, 6 minutes. Add broth, increase heat to high, and reduce liquid by two-thirds. Reduce heat to medium-low. Stir in remaining butter, coconut milk, capers and Purely Cajun seasoning. Cook until butter has melted and sauce is smooth, about 3 minutes. Stir in squash, shrimp, and parsley. Serve immediately.

 

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

Spaghetti Squash Chow Mein

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

spaghetti squash chow mein

Spaghetti Squash Chow Mein

 Serves 3
Per Serving: 1 green – 3 condiments -.5 healthy fat  

Ingredients

  • 1 large spaghetti squash (2 cups)
  • 1/4 cup soy sauce or bragg’s liquid aminos
  • 2 cloves garlic, minced
  • 1 packet sugar alternative (Monkfuit, Stevia, Splenda)
  • 1 teaspoon freshly grated ginger
  • 1/4 teaspoon white pepper
  • 2 tablespoons sesame oil
  • 2 tblsp onion, diced
  • 1 cup celery, sliced diagonally
  • 2 cups shredded cabbage (add carrots if you are in maintenance)

Directions

Cut a spaghetti squash in half length wise and scoop out seeds. Lay skin side up in a 13 x 9 pyrex and pour 1/2 inch of water in the bottom of the pan. Bake at 400 degrees for 30-40 minutes, until flesh is very tender. Once done, scoop out flesh with a fork so it breaks apart into strings, set aside.

In a small bowl, whisk together soy sauce, garlic, sugar alternative, ginger and white pepper; set aside.

Heat olive oil in a large skillet over medium high heat. Add onion and celery, and cook, stirring often, until tender, about 3-4 minutes. Stir in cabbage until heated through, about 1 minute.

Stir in spaghetti squash and soy sauce mixture until well combined, about 2 minutes.

Serve immediately.

 

Cream Cheese Clouds

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

Cream Cheese Clouds Cheesecake Bites

CREAM CHEESE CLOUDS 

8 ounces cream cheese, softened
1/2 cup unsalted butter, softened
1/2-3/4 cup granular Splenda or equivalent liquid Splenda *
1/2 teaspoon vanilla or other flavoring

Beat everything with an electric mixer until fluffy. Drop by bite-size spoonfuls onto a wax paper-lined baking sheet. Freeze until firm, at least 1 hour. Store in the freezer and eat frozen.

Makes 24 clouds

1 Cloud = 2/3 Healthy Fat & 1 condiment

Chili Chicken Lasagna

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

chili chicken lasagna

Chili Chicken Lasagna

Serves 9

Per serving
1 Leaner protein
2/3 vegetable serving
3 condiments

Ingredients

• 20 ounces cooked chicken, shredded or cubed
• 1 1/3 cup salsa verde
• 2 cups part-skim mozzarella cheese, grated
• 2 cups low fat Mexican cheese blend
• 3/4 cup greek yogurt
• 1 (15 oz.) container 1% or 2% cottage cheese
• 1 (10 oz.) can fire roasted green chilies
• 1 teaspoon cumin
• 1 teaspoon chili powder


Directions
1    Preheat oven to 375º F.
2    Combine chicken, green chiles, 1 cup salsa verde and greek yogurt  in a large bowl and season generously with salt and pepper, cumin and chili powder.
3    Spread 1/3 cup chicken mixture in the bottom of a large baking dish
4    Cover with cottage cheese, mozzarella and Mexican cheese.
5    Repeat with another layer of chicken, cottage cheese and cheese
6  Cover with remaining salsa verde and cottage cheese, then sprinkle remaining mozzarella evenly over the top.
Cover dish with aluminum foil and bake for 25 minutes. Uncover and bake for another 10-15, or until cheese is melted and bubbly.  Remove from oven and serve hot.

Spaghetti Squash Enchilada Bowls

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

Spaghetti Squash Enchilada Boats 1

Spaghetti Squash Enchilada Bowls

 Slightly adapted from skinnytaste.com

Makes 4 servings

Per serving

¼ protein serving

1 ¾ vegetables

3 condiments

½ fat serving

 

Ingredients:

  •             2 small spaghetti squash – use 4 cups cooked squash
  •              2 teaspoons olive oil         
  •              1/8th tsp kosher salt
  •              ½ tsp black pepper
  •              1 1/3 cups homemade enchilada sauce
  •              1 cup part-skim shredded Mexican cheese blend
  •              chopped cilantro and scallions for garnish

For the enchilada sauce:

  •             2 garlic cloves, minced
  •             1-2 tbsp chipotle chilies in adobo sauce 
  •             1-1/2 cups canned low sodium petite diced tomato
  •             1/2 tsp chipotle chili powder
  •             1/2 tsp ground cumin
  •             3/4 cup reduced sodium chicken broth
  •             ¼ tsp salt
  •             ½ tsp pepper

Directions:

Preheat oven to 400F degrees. Line a baking sheet with parchment paper (or two if they don’t fit). Cut the squash in half lengthwise, and use a spoon to scrape out the seeds and soft yellow strands. Brush the inside of the squash with 2 teaspoons of olive oil and sprinkle lightly with salt and pepper. Place the squash facedown on the baking sheet and bake for 45-50 minutes or until the flesh easily pierces with a fork.

 Once the squash is cool enough to handle, use a fork to scrape the inside so the strands appear. Spoon enough of the enchilada sauce mixture inside each squash bowl until almost full.

 Top evenly with the cheese and transfer them to the oven and bake another 15 minutes, until the cheese is melted and the sauce is hot. Remove from the oven, sprinkle with cilantro and scallions and serve immediately!

Spaghetti Squash Pie

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

spaghetti squash pie

Spaghetti Squash Pie

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

Makes 4 servings

Per serving

¾ protein serving

1 ½ vegetable serving

3 condiments

2 fats

 

16 oz ground beef

¼ cup white onion, finely chopped

2 cloves garlic, minced

4 mushrooms, finely chopped

1 large tomato, diced

 1 cup fresh basil leaves, roughly chopped

1/2 large spaghetti squash, de-seeded – use 2 cups cooked squash

1/2 cup grated cheddar cheese

1/2 tablespoon butter

Non-stick pan spray

Directions:

  1. Spray the spaghetti squash flesh with olive oil (non-stick spray) and place, flesh side down, in a baking tray. Roast at 400 for 25 minutes until soft. Scoop out the ribbons of squash and set aside.
  2. Add the butter to a large saucepan and fry the onion and garlic until the onion colours. Stir in the mushrooms. Add the beef to the pan – breaking it up with a spoon. Season well.
  3. When the beef has browned, stir in the tomato and cook until it starts to disintegrate and the beef is cooked through. Stir in the basil leaves and remove from the heat.
  4. Pour the beef mixture into a medium casserole dish. Layer with squash ribbons and top it off with an even layer of cheese.
  5. Bake at 375 for 25 minutes and serve immediately.

Baked Shrimp Parmesan

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

parm shrimp 1

Baked Shrimp Parmesan

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

Makes 4 servings

Per serving

1 Leaner protein

1 fat

3 condiments

20 ounces large shrimp (26¬30 count), deveined with tails off

4 teaspoons olive oil

½ teaspoon salt

½ teaspoon pepper

7 tablespoons Arriabatta sauce

2 cups shredded part-skim mozzarella cheese

2 tablespoons Parmesan cheese

chopped fresh parsley, for garnish

Instructions

1. Preheat the oven to 400 degrees F. Pat the shrimp dry with paper towels.

2. Grease a large non¬stick baking sheet with olive oil and spread them out in one layer.

3. Season them with salt and pepper. Top each shrimp with a scant teaspoon of sauce then about a tablespoon of mozzarella, going back over them if needed to use up all the cheese.

4. Sprinkle the Parmesan over them and then drizzle lightly with olive oil.

5. Bake 12 ¬ 16 minutes, you can pull out one of the shrimp to test it and see if it’s done.

6. Heat the broiler and with the oven door open broil for 1 ¬ 3 minutes, keeping a close eye on them, until the tops are browned.

7. Sprinkle with parsley and serve with a salad.