Cuban Picadillo


Cuban Picadillo

Slightly revised from

Makes 4 servings

Per serving

1 Lean protein

1 ¼ vegetables

3 condiments


•             1/4 cup chopped onion

•             2 cloves garlic, minced

•             1 cup tomato, chopped

•             1/2 bell pepper, finely chopped

•             2 tbsp cilantro

•             1-1/2 lb 93% lean ground beef

•             4 oz (1/2 can) Goya tomato sauce

•             ¼ tsp kosher salt

•             ½ tsp fresh ground pepper

•             1 tsp ground cumin

•             1-2 bay leaf

•             2 tbsp alcaparrado (capers or green olives would work too)


1.      Brown meat on high heat in large sauté pan and season with salt and pepper. Use a wooden spoon to break the meat up into small pieces. When meat is no longer pink, drain all juice from pan.

2.      Meanwhile, while meat is cooking, chop onion, garlic, pepper, tomato and cilantro.

3.      Add to the meat and continue cooking on a low flame. Add alcaparrado and about 2 tbsp of the brine (the juice from the olives, this adds great flavor) cumin, bay leaf, and more salt if needed. Add tomato sauce and 1/4 cup of water and mix well. Reduce heat and simmer covered about 20 minutes.

Cheesy Cauli Shepherd’s Pie


Cheesy Cauli Shepherd’s Pie

slightly revised from

Makes 4 servings and per serving you receive:


·         1 lean protein

·         3 greens

·         3 condiments


7 ½ oz. cooked ground lamb

7 ½ oz. cooked ground beef

1/2 cup chopped green onion

1 tsp. salt

1/2 tsp. pepper

1 clove garlic, minced

2 tbsp. chopped fresh rosemary


1 ½ lbs. cauliflower florets

2 garlic cloves

1/2 tsp. salt

1/2 tsp. pepper

4 ounces grated part-skim cheddar cheese


In a large skillet over medium heat, brown the lamb and beef until cooked through, about 10 to 12 minutes. Using a slotted spoon, remove to a separate plate or bowl. Drain all but 1 tbsp fat from the pan and discard.

Return pan to heat and add onion, salt and pepper. Cook until onion is soft, about 5 minutes. Add garlic and cook until fragrant, 1 minute more.  Stir in chopped rosemary and remove from heat. Transfer filling to a 2 quart casserole dish


Preheat oven to 400F.

Set a steaming basket into a large stockpot and add water to the bottom. Add cauliflower and garlic cloves and steam until cauliflower is very tender, 6 to 8 minutes.

Drain cauliflower well and transfer to a blender or food processor, along with the garlic cloves. Add salt and pepper and blend until smooth (you may need to do this in batches, depending on the size of your blender or processor).

Spread over the filling in the casserole dish and sprinkle with cheese. Bake 20 to 25 minutes, until filling is bubbling and cheese is melted.

Turn broiler on high and broil 4 to 6 inches from heat for 3 or 4 minutes to brown cheese. Remove and let sit a few minutes before serving.

Thai Beef Satay Skewers


Thai Beef Satay Skewers

Slightly revised from

Makes 4 servings

Per serving

½ protein serving

3 condiments

½ Optional snack


•             1 pound skirt steak – cut in 1 inch strips

•             2 tablespoons lemon juice

•             2 tablespoons fresh ginger – grated

•             2 tablespoons low sodium soy sauce

•             2 cloves garlic – grated

•             1 tablespoon chili paste (such as Gourmet Garden)

•             1 teaspoon fish sauce

•             wooden skewers – soaked in water

•             scallions – optional garnish

Peanut Dipping Sauce

•             4 tablespoons PB2 powdered peanut butter

•             1 tablespoon soy sauce

•             1 tablespoon lemon juice

•             1 teaspoon fish sauce

•             1 teaspoon chili paste – more or less to taste

•             warm water


1.    In a medium glass bowl, whisk together beef marinade: lemon juice, ginger, soy sauce, fish sauce, garlic and chili paste. Add beef strips to the bowl and toss well to coat. Let sit at room temperature for 20-30 minutes or marinate in the refrigerator for up to overnight.

2.    Prepare peanut dipping sauce by whisking together all ingredients in a small bowl. Slowly add in warm tap water, about a tablespoon at a time, until you reach desired consistency. Reserve for later.

3.    To cook beef skewers, carefully thread each strip on soaked skewers. Grill over medium-high heat for 2-3 minutes per side for medium rare.

4.    Let been skewers rest for 10 minutes before serving with reserved peanut dipping sauce.

Zucchini Lasagna

zucchini las

Zucchini Lasagna

Makes 9 servings

Per serving

1 Lean protein

2 vegetables

2 ¼ condiments


•             2 pounds zucchini, sliced lengthwise, 1/4 inch thick

•             1 1/2 pounds ground beef

•             Non-stick pan spray

•             1 clove garlic, minced

•             1/2 tsp salt

•             1/2 tsp pepper

•             3 cups low carb marinara such as Rao’s, divided

•             16 ounces ricotta cheese

•             2 cups shredded part-skim mozzarella cheese

•             1/2 cup grated parmesan cheese

•             3 eggs

•             1/2 tsp dried oregano

•             1 tsp garlic powder

•             1 tsp dried basil

•             1/2 tsp onion powder

•             1 tsp dried parsley

•             1/2 tsp salt

•             1/4 tsp crushed red pepper


1.     Preheat oven to 375 degrees F.

2.     Lay sliced zucchini onto two greased (with spray) baking pans.

3.     Bake for 15 minutes or until fork tender and set aside.

4.     Cook ground beef with garlic until browned completely.

5.     Add salt and pepper and 2 cups of marinara sauce. Set aside.

6.     In a bowl combine ricotta cheese, 1 cup mozzarella (save the other cup for topping), eggs and seasonings.

7.     To assemble in a 9 by 13 casserole dish:

8.     Lay slices of zucchini on bottom of dish.

9.     Spread half the cheese mixture over the zucchini.

10.  Spread half the meat mixture over the cheese.

11.  Lay more zucchini slices over the meat and repeat again with the rest of the cheese and meat mixture.

12.  Finish with the final slices of zucchini.

13.  Top with reserved marinara sauce and reserved mozzarella cheese.

14.  Bake 30 minutes covered then uncovered for 10 minutes.

15.  Give it a quick 5 minute broil if you like a crispier topping!

Happy Cooking 🙂

Italian Spaghetti Squash Pie

Italian Spaghetti Squash Pie

Italian Spaghetti Squash Pie

8 servings

Per serving

1 protein serving

3 vegetable servings

3 condiments

2 1/2 lbs ground beef

1c white onion chopped

18oz mushrooms chopped

4c tomato, diced

1c yellow bell pepper chopped

1TBSP Purely Cajun Seasoning

2tsp of Italian Seasoning Blend

1 large spaghetti squash, de-seeded – use 4c cooked

2c grated cheddar cheese


Place whole squash on foil, bake at 350 for 1 hour. Cut in half, discard seeds, scoop out squash, spread in large casserole dish.

Place ground meat in pan, cook until it begins to brown, breaking up meat. Add onions & bell peppers, cook onions till translucent. Add mushrooms; cook about 5-10 minutes. Add tomatoes, Italian & Purely Cajun seasonings. Cook another 5-10 minutes. Pour beef mixture on top of squash, top with cheese. Bake at 375 for 25 minutes. Enjoy!

CrockPot Cabbage Roll Soup



CrockPot Cabbage Roll Soup

Slightly revised from 

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




  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

egg roll


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

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)

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

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)
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)
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)
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!

Cajun Cabbage and Ground Meat

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!!