Pepper Jack Caulifower


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


  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.

Sausage and Cabbage


Sausage and Cabbage


slightly revised from

Makes 4 servings

Per serving

1 Lean protein

3 vegetables

3 condiments


•             non-stick pan spray

•             1 cup leeks, diced (about 4 oz)

•             4 cloves garlic, minced

•             2 tbsp red wine vinegar

•             24 ounces  Jennie-O turkey sausage, cooked

•             5 cups green cabbage, cored and sliced

•             1 tsp paprika

•             ¼ tsp sea salt

                ½ tsp pepper

•             1/4 cup Italian flat leaf parsley, rough chopped

•             1 tsp crushed red pepper flakes, optional


1.        In a large skillet over medium heat, spray non-stick pan spay. Add the leeks and garlic to the pan. Sauté until soft and fragrant.

2.        Add red wine vinegar to the pan and mix in with onions and garlic.

3.        Add sliced, cooked sausage to the pan and sauté until slightly browned.

4.        Add  cabbage, paprika, salt and pepper. Toss to mix all ingredients together and coat the cabbage with seasonings.

5.        Saute until cabbage is wilted and slightly browned.

6.        Top with fresh parsley and crushed red pepper flakes before serving.

Tex-Mex Chopped Chicken Salad

Tex-Mex Chopped Chicken Salad

Makes 4 servings and per serving you receive:
· 1 leaner protein
· 2 greens
· 3 condiments

1 cup Walden Farms ranch dressing
2 Tbsp. Ortega taco seasoning, hot or mild
24 ounces grilled chicken cooled and diced
4 cups Romaine lettuce, chopped, about 1 head
1/2 cup Roma tomatoes, diced
1/2 cup cucumber, seeded and diced
1/2 cup green onions, sliced
1/4 cup cilantro, chopped

6 Tsp. lime juice
1/2 cup of jalapeño & jicama mixed together

**1/2 cup corn and 1/2 cup black beans (omit if on the 5&1)

In a small bowl, stir together ingredients for dressing then refrigerate until ready to use.
In a large bowl, toss salad ingredients together. Add dressing a little at a time then toss until lightly coated.
Season with salt and pepper to taste. Serve immediately.

Crock-Pot Chicken and Spinach Meatballs


Crock-Pot Chicken and Spinach Meatballs

Makes 6 servings
Per serving
½ Lean protein
3 vegetables
2 ¼ condiments

• 1 pound ground chicken thighs
• one large egg
• 1 teaspoon kosher salt
• ½ teaspoon freshly ground black pepper
• 1/4 teaspoon crushed red pepper flakes
• 3 cloves garlic, crushed
• ¼ cup yellow onion, grated
• ¼ cup flat leaf parsley, finely chopped
• 1/4 pound baby spinach, finely chopped
• 1 (25-ounce) jar Organico Bella Marinara (or a low carb version with 5g carbs or less per serving)
• 2 ½ cups zucchini noodles or spaghetti squash for serving


·         Combine ground meat, salt, pepper and red pepper flakes into a mixing bowl.

·         Add in crushed garlic.

·         Use a fine grater to grate the onion right into the bowl. Discard any large pieces that fall off or are too difficult to grate.

·         Finely chop parsley and spinach and add meat mixture.

·         Mix until well combined and roll into golf-sized meatballs. You should yield 12.

·         Gently place each meatball into the slow cooker, allowing for some room around each one if possible.

·         Cover with marinara sauce. Set slow cooker to low for 6 hours (or high for 3 hours). Serve over zucchini noodles or spaghetti squash and Enjoy!

Crock-Pot Balsamic Chicken Thighs


Crock-Pot Balsamic Chicken Thighs

Slightly revised from

Makes 4 servings:

Each serving provides:

1 Lean

3 Condiments


1/4 teaspoon garlic powder

1/2 teaspoon dried basil

1/8 teaspoon salt

¼  teaspoon pepper

½ teaspoons dried minced onion

1 garlic cloves, minced

2 tablespoons plus 2 teaspoons balsamic vinegar

32 ounces boneless, skinless chicken thighs

sprinkle of fresh chopped parsley


1. Combine the first five dry spices in a small bowl and spread over chicken on both sides. 

2. Set aside. 

3. Pour spice blend in the bottom of the crock pot. 

4. Place chicken on top. 

5. Pour balsamic vinegar over the chicken. 

6. Cover and cook on high for 4 hours. 

7. Sprinkle with fresh parsley on top to serve.

Happy Cooking!

Crock-Pot Thai Curry Chicken Meatballs

Crock-Pot Thai Curry Chicken Meatballs


slightly revised from 

Makes 4 servings

Per serving

1 Leaner protein

½ vegetable serving

3 condiments

1 fat

•             24oz cooked 95% lean ground chicken

•             1/4 cup almond meal

•             2 tbsp. fresh cilantro, chopped

•             2 tbsp. fresh basil, chopped

•             1/2 cup green onions, diced

•             1 clove garlic, minced (divided)

•             2 tsp. ginger, minced (divided)

•             1 tsp. Thai green curry paste (divided, more to taste)

•             1/4 tsp. salt and 1/2 tsp. pepper

•             1 cup light canned unsweetened coconut milk

•             1 cup low sodium chicken broth

•             1/2 cup jalapeno (optional)


  1. Combine the chicken, almond meal, green onions, basil, cilantro, salt, and pepper. Form into meatballs, making 6-7  meatballs per serving. (about 24-30 meatballs for 4 servings.)
  2. Stir together the coconut milk, chicken broth, curry paste, garlic, and ginger. Add to the slow cooker. If desired you can also add one sliced jalapeno as well. I used a red jalapeno, but the standard green works as well.
  3. Add the meatballs to the slow cooker and cook on low for 4 hours.
  4. Taste the sauce and meatballs and adjust as needed. You can add more curry paste and salt to the sauce if you need more heat/flavor since curry pastes vary greatly in flavor.

Mexican Style – Turkey Meatloaf


                                       Mexican Style – Turkey Meatloaf 



2 and 1/4 lbs  ground Turkey (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 turkey, 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.

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

Chicken Fajita Soup


Chicken Fajita Soup


Makes 6 servings

Per serving

½ protein serving

2 vegetables

3 condiments

1 healthy fat


27 ounces Chicken Breast

3 cups Chicken Stock

1 cup water

14.5 oz. Can Diced Tomatoes

1 Medium Yellow or Green Bell Pepper – Diced

1 Medium Orange Bell Pepper – Diced

1 cup leeks – Diced

6 oz. Mushrooms – Thinly Sliced

2 Large Cloves Garlic – Minced

1 Tbs. Taco Seasoning

2 Tbs. Fresh Cilantro – Chopped

1 3/4 tsp Garlic Salt

1 lg Avocado for topping


Heat Crock Pot on low setting.

Add all ingredients to slow cooker, cover and cook on low for 6 hours.

Using two forks, shred the chicken breasts.  They should come apart very easily.  Cover and cook 1 additional hour.

Cabbage with Greek Yogurt and Bacon


Cabbage with Greek Yogurt and Bacon

Slightly revised from Kaylins Kitchen

Makes 4 servings

Per serving

½ Leaner protein

3 vegetables

1 ½ condiments

½ fat serving


4 slices low sodium turkey bacon, cut into thin strips

2 tsp. olive oil

1/4 cup yellow onion, finely minced

1 large head of cabbage (2 pounds) core cut out and cut into thin strips

1/2 tsp. sweet paprika (I love Szeged Paprika, but any sweet paprika will work)

¼ tsp salt

½ tsp fresh-ground black pepper to taste

1 cup low fat plain greek yogurt

1 cup grated part-skim Mozzarella cheese


Preheat oven to 375F.  Slice the bacon. Cut the core out of the cabbage and cut it into thin strips.  Mince the onion.

Heat a small frying pan over medium high heat, add the strips of bacon, and cook until the bacon is browned and very crisp. Drain bacon on paper towels.

Heat 2 teaspoons of olive oil  in the largest frying pan you have, add the minced onion, and cook over medium-high heat until it’s barely starting to brown. Add the sliced cabbage, season with paprika, salt, and pepper, and cook just until it has softened partly. Then add the crisp bacon pieces, stir to combine with the cabbage, and cook 1-2 minutes more to combine flavors.

Spray a glass baking dish with olive oil or non-stick spray, 13″ x 10″.  Put the sauteed cabbage in the casserole dish and spread the greek yogurt over, then sprinkle with the grated Mozzarella.

Bake about 30 minutes, or until it’s bubbling hot and the top is nicely browned. Serve hot.

Ground Turkey Stuffed Peppers

Ground turkey stuffed pepper

Ground Turkey Stuffed Peppers


6 oz Ground turkey (seasoned with oregano, marjoram, coriander seed, cumin and chili powder)
1/2 cup Red bell pepper, diced
1/2 cup mushrooms sliced
2 tbls Italian dressing
1 tsp Parmesan cheese (green can)
1/2 small green bell pepper

Broiled the green bell pepper while you sauté the mushrooms and red pepper, then add already cooked seasoned meat to warm thru then added to green bell pepper and sprinkled with parmesan

1 lean, 3 green, 1 healthy fat, 3 condiments