Thai Chicken Pizza

pb pizza

1 lean, 3 greens, 2.5 condiments, 1 snack

Ingredients
For the Crust:
1 cup raw Cauliflower, grated or 100 grams (2 Greens)
1/4 cup Egg Beaters (1/8 Lean)
1/4 cup 2% Reduced Fat Mozzarella Cheese, shredded (2/8 Lean)
Peanut Sauce:
2 tbsp PB2 or powdered peanut butter (1 Snack)
2 tbsp Walden Farms Sesame Ginger Dressing (1 Condiment)
Toppings:
1 tsp Teriyaki Sauce (1 Condiment)
1 tsp Low Sodium Soy Sauce (1/2 Condiment)
5 oz raw Chicken to yield 2.25 oz Chicken (3/8 Lean)
1/4 cup 2% Reduced Fat Mozzarella Cheese (2/8 Lean)
1/4 cup or 26 grams Bean Sprouts (1/2 Green)
2 tbsp Red Pepper or 18.6 grams, thinly sliced (1/4 Green)
2 tbsp Green Onions or 12.5 grams, thinly sliced (1/4 Green)
1 tbsp Cilantro, chopped (Optional)
Directions:
Marinade raw chicken in teriyaki and soy sauce overnight. Discard marinade. Grill or cook chicken until done. Chop into small pieces. Make sure you are getting 2.25 oz cooked chicken. Set aside.
Preheat oven to 425 degrees. Place parchment paper on a cookie sheet and spray lightly with cooking spray. Combine grated cauliflower, egg beaters, and 1/4 cup 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 25 to 30 minutes. Flip the pizza crust over. Bake for an additional 10 to 15 minutes.
Combine PB2 and Walden Farms Sesame Ginger Dressing. Add the chicken and stir until blended. Spread the chicken mixture over the top of cooked pizza crust. Top with veggies. Sprinkle 1/4 cup cheese over the top. Broil until cheese is melted about 5 minutes.

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Grilled Cilantro Lime Chicken

grilled cilantro lime chicken

Grilled Cilantro-Lime Chicken with Avocado Salsa
Yield: 4 servings
Per serving
1 Leaner protein
1 vegetable
3 condiments
1 fat
Ingredients
Chicken
• 4 (9 oz) raw chicken boneless skinless chicken breast halves
• 1 Tbsp lime zest
• 1/3 cup fresh lime juice
• 4 teaspoons oil
• 2 packets Splenda or Stevia
• 1/3 cup chopped cilantro, plus more for serving
• 3 cloves garlic, minced
• ½ tsp Salt
• ½ tsp freshly ground black pepper
Salsa
• 3 ounces avocados (ripe but semi-firm), diced
• 1 ½ cup Roma tomatoes, chopped
• 1/2 cup chopped green onion, rinsed under cool water to remove harsh bite
• 1 clove garlic, minced
• 1 Tbsp fresh lime juice
Directions
• Place chicken on a cutting board, cover with a sheet of plastic wrap and pound thicker parts of chicken to an even thickness. Transfer chicken to a gallon size resealable plastic bag.
• In a small mixing bowl whisk together lime zest, lime juice, olive oil, splenda, cilantro, 3 cloves minced garlic and season with 1 tsp salt and 1/2 tsp pepper. Pour marinade mixture over chicken in bag. Seal bag while pressing air out, then rub marinade over chicken. Allow to rest in refrigerator 2 – 4 hours (rotating bag to opposite side and moving chicken around halfway through if possible to ensure it’s evenly marinating).
• Preheat a grill over medium-high heat (to about 425 – 450 degrees). Brush grill grates lightly with oil then grill chicken until center registers 160 – 165 degrees on an instant read thermometer, about 4 minutes per side. Remove and let rest 5 minutes.
• Meanwhile, in a medium mixing bowl toss together avocado, tomato, onion, garlic and lime and season with salt and pepper to taste. Spoon over chicken and sprinkle with chopped cilantro. Serve warm.

Healthy Thanksgiving Recipes

healthy recipesMenu

Cheesy Cauliflower Biscuits

Turkey Meatloaf

Mashed Fauxtatoes

Mockaroni & Cheese

Parmesan Crusted Delicata Squash

Crustless Pumpkin Pie

*All recipes are compliant with the Optimal Weight 5&1 Plan

Cheesy Cauliflower Biscuits

Adapted from http://www.cookinglight.com/cooking-101/cheesy-cauliflower-biscuits

This recipe makes 4 servings

Each serving provides about 1/2 lean, 2 green, and 1.25 condiments

INGREDIENTS:

4 cups cauliflower

3 tsp minced garlic

½ cup plain low-fat Greek yogurt

½ cup reduced-fat cheese

2 eggs

2 egg whites

¼ tsp salt

½ tsp pepper

DIRECTIONS:

Make Mashed Cauliflower Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.

Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Nonfat Greek yogurt, salt and pepper and mix together.

In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.

Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown.

Remove from the pan, and set on a cooling rack.

NOTE: for best results, use MINI muffin pans. Larger pans leave the muffins a little soggy.

Turkey Meatloaf

Adapted from Medifast Lean And Green Recipes

This recipe makes 4 servings

Each serving contains 1 Lean, 3 Green, 3 Condiments, and 1 Healthy fat

INGREDIENTS:

1/2 cup diced leeks

1/2 cup diced celery

2 garlic cloves, minced

2 tsp olive oil

1 tsp dried oregano

1 tsp dried parsley

1/2 tsp dried thyme

1/4 tsp salt

1 1/2 lbs 95-97% lean ground turkey

1 cup petite diced tomatoes

2 tbsp yellow mustard

1 tbps Worcestershire sauce

1/4 tsp pepper

2 eggs

DIRECTIONS:

Preheat oven to 350 degrees.

Saute the leeks, celery, and garlic in olive oil along with the oregano, parsley, thyme, and salt. Remove from heat and place in a large mixing bowl.

Add uncooked beef, tomatoes, mustard, Worcestershire sauce, pepper, and eggs to the bowl and mix well.

Lightly grease a pan and pour mixture into the pan.

Bake at 350 degrees for 25 minutes or until done. (internal temperature of 160 degrees).

NOTE: You can pour mixture into muffin pans to make individual meatloaf muffins, and top with piped Mashed Fauxtatoes (see recipe below)

Karen’s Mashed Fauxtatoes

Recipe by Karen Ragsdale

Makes 1 serving

Each serving consists of 3 Green, 2 Condiments, and 1 Healthy Fat

INGREDIENTS:

1.5 cups Cauliflower

Chicken Broth

1 tbsp low fat cream cheese

2 tbsp Sour Supreme (a low-fat non-dairy tofu-based sour cream substitute)

5 sprays No Calorie Butter Spray

Salt

Pepper

DIRECTIONS:

Boil 1.5 cups cauliflower in 85% chicken broth/15% water mixture

Cook until you can easily spear the cauliflower with a fork.

Drain the cauliflower — very thoroughly!

Add 1 tbsp low fat cream cheese, 2 tbsp Sour Supreme, 5 sprays of Butter spray, and dashes of salt and pepper to taste.

Use a blender (we prefer immersion blender) to mash the califlower thoroughly

Eat and enjoy with your protein!

Mockaroni & Cheese

Source: http://printablelighterrecipes.blogspot.com/2011/02/mockaroni-and-cheese-take-3.html

Makes 1 serving

Each serving contains 1 Green and 2.5 condiments

INGREDIENTS:

1 1/2 cups chopped cauliflower, cooked

1/2 cup 1% cottage cheese

2.6 oz 2% Reduced Fat Cheese, shredded

1/4 tsp ground mustard

1/4 tsp garlic powder

1/4 tsp onion powder

1/8 tsp salt

DIRECTIONS:

Preheat oven to 350.

Spray a casserole dish with non stick spray.

Mix all ingredients in a blender, except cauliflower.

Pour blended mixture over cauliflower and stir until cauliflower is completely coated.

Pour into prepared casserole dish. Bake for 35 minutes.

NOTE: Drain the cauliflower completely and thoroughly! Consider adding 1 egg white to help make it less watery.

Parmesan Crusted Delicata Squash

Adapted from: https://www.washingtonpost.com/recipes/parmesan-crusted-delicata-squash/12506/?utm_term=.c66e259d422c

Makes 3 servings

Each serving provides: 3 Green, 2 Healthy Fats, & 2 Condiments

INGREDIENTS:

4 cups delicata squash

½ cup scallions

2 tablespoons olive oil

¼ teaspoon salt

½ teaspoon pepper

¼ cup parmesan cheese

DIRECTIONS:

Preheat the oven to 375 degrees. Line a 12-by-17-inch rimmed baking sheet with heavy-duty aluminum foil. Grease the foil with nonstick cooking oil spray.

Arrange the squash and scalion slices on the baking sheet. Drizzle the oil over them, then season them with salt and pepper to taste, mixing the squash and onion gently with your hands to coat evenly. Rearrange so the slices are loosely, evenly layered. Roast for 35 to 40 minutes, until they are soft but not falling apart. (If you are using two smaller pans, keep a close eye on the slices, which might cook faster if they spread in a single layer in those pans.)

Sprinkle the cheese evenly over the roasted squash and onion, then roast for 5 minutes so the cheese melts/softens.

Use a spatula to transfer to a platter or individual plates; serve warm or at room temperature.

Crustless Pumpkin Pie

Source: http://www.sandyskitchenadventures.com/2015/10/baked-kabocha-or-crustless-pumpkin-pie.html

Makes 4 Servings

Each serving contains 1 Green, 1 Condiment and 1 Snack (optional) per Serving

INGREDIENTS:

2 cups roasted kabocha squash

1/4 cup unsweetened cashew or almond milk

2 egg whites

1/2 tsp ground cinnamon

1/2 tsp pumpkin pie spice

1/2 tsp maple or vanilla extract

1 packet NuStevia

28 Walnut halves

DIRECTIONS:

Prepare kabocha:

Preheat oven to 400 degrees. Line a baking pan with non-stick foil. If the skin is too tough to cut, place kabocha in the microwave for 1 to 2 minutes. Cut the squash in half.

Spoon out all the seeds. You can cut or peel the skin off before baking, but I found it easier to peel after baking. Do whatever you prefer. Cut the squash into wedges. Lay the wedges on the prepared pan. Spray the wedges with non-stick cooking spray. Bake for 30 minutes. Flip the squash over. Spray with cooking spray. Bake for 10 to 15 minutes or until it is cooked.

Let cool.

Once cooled, peel or cut off the skin with a knife. Normally I eat the skin when roasting but for this particular recipe, I like to remove the skin for a smoother richer taste.

Measure out 2 cups of cooked squash, without the skin. Use the rest of the squash for another time.

To make pies:

Preheat oven to 425 degrees. Spray 4 ramekins with non-stick cooking spray. Add 2 cups of squash, without the skin, and the rest of the ingredients, except walnuts to the blender. Blend until smooth. Pour mixture into ramekins. Bake for 15 minutes.

Reduce heat to 350 degrees. Remove ramekins from oven and evenly distribute the walnuts on top of each ramekin. Bake for an additional 25 minutes.

FOR MORE TIPS FOR HEALTHY LIVING AND SUPPORT THROUGH THE HOLIDAYS, CONTACT YOUR HEALTH COACH OR COMMENT ON OUR PAGE

🦃

 

Zucchini Pizza Bites

zucchini-pizza-bites3-1-of-1 2

Zucchini Pizza Bites

Slightly revised recipe from sugarfreemom.com
Makes 1 serving:
·         1 lean protein 
·         3 greens
·         3 condiments

 

Ingredients:

·         1 ½ cups shredded zucchini

·         1 egg

·         1/2 tsp. Italian Seasonings

·         1/4 tsp. salt

·         1/2 tsp. pepper

·         1/4 cup grated part-skim provolone cheese

·         1/2 cup shredded part-skim mozzarella cheese

·         1 oz. turkey pepperoni slices

 Instructions

1.      Preheat oven to 400 degrees.

2.      Spray a mini muffin pan with natural olive oil cooking spray.

3.      Place the zucchini in a clean towel and squeeze as much liquid out as you can.

4.      In a bowl mix the zucchini, egg, Italian seasoning, salt, pepper and provolone cheese. and cilantro.

5.      Evenly divide the mixture into the mini muffin pan, packed down in each cup.

6.      Evenly sprinkle mozzarella onto zucchini then top with mini pepperoni slices.

7.      Bake for 15- 18 minutes until golden brown around the edges. 

8.      Allow to cool about 10 minutes before removing. Use a knife to cut around edges to loosen from muffin pan. Enjoy warm or room temperature.

Pimento Cheese Roasted Chicken Breast

pimento

Pimento Cheese Roasted Chicken Breast

Makes 5 servings
Per serving
1 Leaner protein
2 condiments

Ingredients
• 5 boneless chicken breasts, or cutlets that are 4 ounces each
• 2 cups shredded low fat cheddar
• ¼ cup low fat plain Greek Yogurt
• ½ teaspoon garlic powder
• 1/2 tsp Salt
½ tsp freshly ground black pepper
• ½ cup diced roasted peppers from a jar – buy the whole ones, as they can be drained and patted dry before dicing
Instructions:
1. Preheat oven to 375 degrees.
2. To ensure your chicken is tender, place a breast half on a cutting board, center a piece of wax paper or plastic wrap over it and give it a couple of whacks to the thick end using the flat side of a meat mallet or bottom of a small heavy saucepan. This creates a more even thickness that retains juiciness as you won’t be overcooking the thin side.
3. Arrange chicken in a shallow baking dish, season with salt and pepper. Roast until chicken tests for 150 degrees using an instant read meat thermometer, 12 to 14 minutes for whole breasts, 8 to 10 for cutlets.
4. Make pimento cheese by blending cheese, yogurt, garlic powder, ½ teaspoon salt, ½ teaspoon freshly cracked black pepper, and pimentos in a small bowl until creamy and well combined.
5. Remove chicken from oven turn on broiler to highest setting. Using two spoons top each chicken breast with a small portion of the Pimento Cheese

Mozzarella, Tomato and Basil Stuffed Chicken

Chicken stuffed w mozzarella tomato

Makes 2 servings
Per serving
1 Leaner protein
1 Green
3 condiments
1 fat

Ingredients
• 2 (4/5 ounce)chicken breasts
• 4 ounces Sliced part skim mozzarella cheese
• ½ cup Grape tomatoes; sliced in half
• ¼ cup Basil leaves
• 1 3/4 teaspoons Italian seasoning
• ¼ tsp salt
• ½ tsp pepper
• 2 teaspoons olive oil

Instructions
Place the chicken breasts on a cutting board.
Using a sharp knife, cut slits across the chicken breast about 3/4 of the way through the chicken breast being careful not to cut all the way through. Depending on the size of your chicken breast, you’re going to want around 6 to 8 slits per chicken breast. Stuff each slit with a slice of mozzarella cheese, half a grape tomato and a basil leaf. Place chicken breasts in a baking dish that has been coated with non-stick baking spray. Brush each chicken breast with olive oil.
Sprinkle each chicken breast with salt, pepper and Italian seasoning. Bake in a preheated 400 degree oven for 30 minutes or until the internal temperature of the chicken reaches 160 degrees.

**Add 1 cup of steamed green beans to create a full lean and green.

Southwest Spaghetti Squash

Southwest Spaghetti Squash

Southwest Spaghetti Squash

Serves 4 with 1 lean, 3 greens, 2 condiments

1/2 cup chopped red bell pepper
1/2 cup chopped yellow bell pepper
1/2 cup chopped red onion
Sauté with a little bit of butter Pam, then add 2lbs ground turkey, brown and add chef Paul’s fajita magic seasoning. After the meat is cooked I stir in 5 cups baked spaghetti squash, then top with sliced green onions.

To bake the spaghetti squash:

Small 25-35 minutes
Medium 30-40 minutes
Large 45-55 minutes

~Preheat oven to 375 degrees.
~Trim off stem and cut squash in half length wise (try to cut evenly).
~Scrape out seeds with a spoon and discard.
~Place flesh side down on a baking sheet and bake as directed above.
~Check squash by sticking a fork through the top (should go in easily with light resistance). Flesh should change from opaque to translucent, and start cracking or pulling away from sides.
~Bake additional 5-15 minutes as needed. Don’t overcook or will become mushy.
~Remove squash and place flesh side up to cool.
~Allow to cool completely before scraping strands out with a fork.

Cabbage Enchiladas

 cabbage enchiladaCabbage Enchiladas

Makes 3 servings
Per serving:
1 Leaner protein
2 vegetables
1 condiment

12 ounces of cabbage leaves
12 ounces Shredded Chicken
1 cup chicken broth
1 cup low fat plain Greek yogurt
2 (4 ounce) cans of chopped green chilies
½ cup Fresh cilantro
¼ teaspoon Salt
½ teaspoon pepper
2 ounces shredded cheese

Directions:

For the Sauce:
Add the chicken broth to a saucepan over medium heat. Bring to a boil, then lower the heat and mix in 3/4 cup Greek yogurt and green chilies, heat thoroughly but do not boil and make sure to stir often. Let simmer for just a bit and the sauce should thicken.

For the Enchiladas:
Bring a large pot of water to a boil. Peel the cabbage leaves – make sure to peel them gently, as you don’t want them to tear. Run the cabbage under warm water as you peel. This will help a ton. Throw the cabbage leaves into the pot of boiling water for a couple of minutes. Remove and set on a paper towel to dry.
Mix the shredded chicken with chopped fresh cilantro and shredded cheese (save a little cheese for later).

Spread the sauce in the bottom of an 8×8 baking dish. Then take your cabbage leaves and place the chicken mixture inside of them and roll up. Place each cabbage roll in the baking dish. Once done, pour the rest of the sauce over them. Top with a little of the shredded cheese.
Bake at 350° for about 20 to 30 minutes. Top with balance of Greek yogurt!

 

Buffalo Balls

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

Pepper Jack Caulifower

pepper-jack-cauliflower-2-800x600

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

  1. Grease the inside of a 4 to 6 quart slow cooker.
  2. Add the cauliflower, Yougurt, Laughing Cow cream cheese, butter, salt, and pepper. Cook on low for 3 hours.
  3. Add the Pepper Jack and stir to combine. Continue to cook another 30 minutes to an hour, until cauliflower is fork tender.
  4. Add bacon crumbles and serve.