Salisbury Steak with Mushroom Gravy

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


· 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


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.

Spaghetti Squash Pie

spaghetti squash pie

Spaghetti Squash Pie

Slightly adapted from

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


  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.

Family Style Mexican Style Meatloaf

mexican meatloaf

Family Style Mexican Style Meatloaf 

6 servings with 1 Lean, 2.5 Condiments, and 1/6 Green per serving

2 and 1/4 lbs 95% to 97% lean ground beef (4 – 3/4 Lean)
1/2 cup egg beaters (1/4 Lean)
1 tsp chili powder (2 Condiments)
1/2 tsp ground cumin (1 Condiment)
1/2 tsp salt (2 Condiments)
2 cloves freshly minced garlic (2 Condiments)
1/2 cup salsa (8 Condiments)
1 cup reduced fat Colby and Monterrey jack cheese, grated (1 Lean)
4 oz diced green chili peppers (1 Green)
Pre-heat oven to 375° F. In a large bowl, mix the ground beef, egg beaters and spices together. Cut a large square of waxed paper and roll out the ground beef mixture into a flat square. Sprinkle with half of the cheese and the green chili peppers. Roll the waxed paper, with the meatloaf in the middle, until it shapes into a loaf. Carefully unfold the waxed paper from the meatloaf and remove. Fold the ends of the meatloaf to the cheese and chilies will not spill out during cooking. Place in a loaf pan. Top with salsa. Bake in oven at 375° F for 50 to 55 minutes or until done. Sprinkle other half of cheese on top and bake an additional 10 minutes or until cheese is melted.
The whole family will enjoy this. It also makes for great leftovers.

Italian Turkey and Green Bean Casserole

Italian Turkey and green bean casserole

Italian Turkey and Green Bean Casserole

Serves 2 – Each serving is one full Lean, 3 greens and 1 condiment.

2 1/2 cups green beans
1/2 cup low fat cottage cheese
1/4 tsp basil
1/8 tsp garlic salt
1/2 cup Italian diced tomatoes pureed
4 oz cooked Italian Seasoned ground turkey (Jennie-O)
2.15 oz mozzarella
4 tsp grated Parmesan cheese.
Directions: Prepare green beans and place in casserole dish. Mix cottage cheese with basil and garlic salt. Spread over green beans. Top with mozzarella cheese. Combine turkey and tomatoes and cover cheese. Sprinkle parmesan cheese on top. Bake at 350 for 25-30 minutes.

Mini BBQ Cheddar Meatloaf


Mini BBQ Cheddar Meatloaf

Makes 5 servings
Per serving: 1 lean, ½ vegetable, 3 condiments

1 cup green spring onion cut in thin slices
10 sprays non-stick pan spray
¼ tsp Salt
½ tsp Pepper
1 1/2 pounds Lean Ground Beef
1/2 teaspoon Garlic Powder
1 Egg, whisked
1/4 cup + 4 tablespoons sugar-free BBQ Sauce (divided)
4 ounces Cheddar Cheese, cut into 1/4″ cubes

Over medium heat, the non-stick spray in a large skillet. Cut the onion into thin slices and add the onions to the pan. Sprinkle the onions with salt and pepper and stir. Cook the onions, stirring every couple of minutes, until the onions are caramelized. Turn the heat down if you notice the onions are burning. Once caramelized, set the onions aside to slightly cool.
Preheat the oven to 425 degrees. Prepare a large baking sheet by lining it with foil.
In a large bowl combine the ground beef, egg, 4 tablespoons BBQ sauce, cheese cubes, caramelized onions, and a dash of salt and pepper. Mix together just until combined.
Divide the mixture into 5 equal-sized portions and form them into mini-meatloaves. Place each one of the foil lined baking sheet. Spread 1-2 tablespoons of BBQ sauce over the top of each loaf and then bake for 20 minutes, or until no longer pink the center. (I spread the last BBQ Sauce after it has cooked.)


Cuban Flank Steak

flank steak

Cuban Flank Steak

Slightly adapted from

Makes 3 servings

Per serving

1 Lean protein

3 condiments


1 ½ pounds flank steak


1/3 cup fresh lime juice

1/4 beef broth

1 tsp. ground cumin

1 tsp. dried oregano

1 tsp. onion powder

1 tsp. garlic powder

1 T soy sauce 

1/2 tsp. ground chipotle chile powder (or use your favorite hot sauce)

2 tsp. lime zest (optional)

Combine marinade ingredients. Put flank steak into a ziploc bag and pour marinade in, seal bag, and marinate all day in refrigerator. (You can marinate up to 24 hours if desired.)

Take meat out of refrigerator and let it come to room temperature before grilling. Oil the grill with a paper towel dipped in olive or grapeseed oil, then preheat gas or charcoal barbecue grill to medium-high (you can only keep your hand there for a few seconds.)

Grill meat to desired doneness, approximately 4-5 minutes per side for rare to medium rare or 6 minutes for medium. I wouldn’t cook flank steak more than medium or it will be tough. Cooking time will depend on the thickness of your flank steak, the best way to judge the doneness is to use an instant-read meat thermometer, cooking to 140-145 for medium rare or 155-160 for medium. (The meat in the photo was cooked about 5 minutes per side.)

Remove meat from grill and let rest about 5 minutes. (You can cover with foil to keep it warm if needed.) Slice across the grain and serve hot, with slices of fresh lime to squeeze on the meat.

Beef and Cauliflower Stew

Beef stew with cauliflower

Beef and Cauliflower Stew

Makes 4 servings

Per serving

1/2 Lean protein serving

2 vegetables

1 ¼ condiments

1 optional snack – the pepperoncini



One pound beef chunks

2 Tablespoons yellow onion

1 clove garlic

3 cups water

1 tsp beef boullion

2 Tablespoons white wine vinegar

1 whole tomato diced

2 small canned tomatoes (1 cup)

1 red pepper (1/2 cup diced)

1 cup cauliflower

1 small can mushrooms. (1/2 cup)

Two ounces Pepperoncini peppers for garnish


Place all ingredients except for cauliflower into a crock pot and cook for high 4 hours, add cauliflower and cook 2-3hrs more. Top with Pepperoncini.


Carne Guisada

carne guisada

Carne Guisada

4 Servings

1 Lean, 1 Green, and  3 Condiments per serving ( No Healthy Fat required) 



2 pounds chuck roast, trimmed, and cubed (Should yield ~4 Lean Servings (5oz/each)

1/2 cup chopped green chilies (1 Green Option)

2 cups beef broth (2 Condiments)

1 1/2 cups canned, diced tomatoes, undrained (3 Green Options)

1 tbsp jalapeño peppers, chopped (1 Condiment)

1 tbsp chili powder (3 Condiments)

1/4 tsp garlic powder (1 Condiment)

1 tsp onion powder (2 Condiments)

1 tsp cumin (1 Condiment)

1/4 tsp salt (1 Condiment)

1/2 tsp pepper (1 Condiment)



Add all of the ingredients into a crock pot. Cook on low 8 to 10 hours.


Add all ingredients to a dutch oven; bring to a simmer. Cover and simmer 2 hours or until the beef is very tender.

Remove the lid and raise the heat. Simmer until the liquid has thickened, about 10 minutes.



*Don’t forget to add 2 Greens per serving to complete your Lean and Green!

Mini Turkey Pizzas


Mini Turkey Pizzas

Adapted from Big Red Kitchen

Makes 4 servings
Per serving:¾ leaner protein, 3 condiments, 1 healthy fat, ½ vegetable serving
1 lb ground turkey 95-97% lean
1 egg
1 ¼ tsp Italian seasoning, divided
½ tsp kosher salt
2 tbsp organic no salt added tomato paste
4 tsp extra virgin olive oil
½ tsp black pepper
1 cup grated mozzarella
1 cup sliced pepperdews

Preheat oven to 425. Mix together ground turkey, egg, 1 tsp Italian seasoning, and salt until well blended. Place a piece of plastic wrap in a wide-mouth mason jar lid and press a scant ¼ cup of the turkey mixture to the edge of the ring, forming a small patty. Repeat until all the meat is used.
Place patties on a foil lined jell-roll pan with edges and back for 8 minutes. Meanwhile, thin the tomato paste with olive oil and add ¼ tsp Italian seasoning and black pepper. Set aside.
Remove turkey crusts from the oven and dab the tops with paper towels to remove excess grease. Top each with a tsp of tomato paste mixture, cheese, and pepperdews. Bake another 5 minutes.
Remove pizzas to a paper towel lined plate, then place on a serving platter. Eat immediately.


Pork Loin with Fennel

lion of pork_0128.jpg

Pork Loin with Fennel 

Serves 6

Per serving

1 Lean

2 vegetables

2 condiments

1 healthy fat


  • 1 tsp fennel seeds
  • 1 tsp flaked sea salt, plus extra to taste
  • 1 tsp black peppercorns
  • 1 tbsp finely chopped fresh rosemary, plus 2 extra stalks
  • 3lb loin of pork, rolled and tied
  • 10 sprays olive oil spray
  • 2 large fennel bulbs (9oz), cut into thick wedges lengthways
  • ¾ cup pork stock (made with pork stock cube)
  • 1 pound turnips
  • 2 tbsp heavy cream
  • ½ teaspoon Ground black pepper


Preheat the oven to 375 degrees. Bash the fennel seeds, salt, peppercorns and chopped rosemary together in a pestle and mortar, leaving the mixture fairly coarse. Rub the herb mix over the pork, covering all sides.

Heat a large, wide-based, fairly shallow ovenproof casserole dish and spray  with oil. Fry the pork for 5 minutes or until browned on all sides. Transfer to a plate and add the fennel bulbs to the pan.

Cook for 3 minutes or until lightly browned on all sides, turning every now and then. Return the pork to the pan and place on top of the fennel. Add the remaining rosemary, picked off the stems in small sprigs, followed by the stock. Allow the liquid to bubble for 30 seconds or so and give the pan a good stir to remove any meaty bits from the bottom. Transfer the dish to the oven and cook for 40 minutes.

Meanwhile, quarter turnips and cut each into eight wedges. Remove the dish from the oven and place the turnip pieces around the pork. Cook for a further 20-30 minutes or until the pork is cooked through.

Transfer the pork to a board to rest for around 5 minutes and put the fennel and turnips into a warmed serving dish to serve. Return what is remaining from the casserole to a small pot on the stove. Stir in the cream and season well. Simmer for a few seconds then carefully strain into a jug. Serve with the pork.