Supreme Pizza -No Crust- Bell Pepper Cups
Makes 5 servings
1 Leaner protein
5 large Green Bell peppers, halved, seeded and cored.
1 cup Organic-low sugar marinara
1.5 lbs Cooked and seasoned 95-97% lean ground turkey breast
½ tsp Garlic or onion powder
½ tsp Italian seasonings
¼ tsp sea salt
½ tsp freshly ground black pepper
6 thin slices all natural low fat provolone or mozzarella, cut in half so that each pepper half only contains 1/2 slice – total weight 4 ounces
1/4 cup sliced Mushrooms
1/4 cup Tomato
2 thin slices Red Onion
1. Preheat oven to 375 degrees f
2. Halve your green bell peppers lengthwise.
3. Place peppers in a boiling pot of water for just 3 minutes
4. Drain on paper towels, then, lay them “cup” side up, on a flat sheet pan.
5. Place a few Tbsps cooked turkey, and marinara inside each pepper.
6. Place 1/2 slice of cheese on top of meat, then arrange desired Veggies on top of that.
7. Bake in preheated 375 f oven for about 8-10 minutes…just until cheese is melty.
Cheesy Chicken Broccoli Casserole
Makes 4 servings and per serving you receive:
· 1 lean protein
· 1 ½ greens
· 1 healthy fat
· 2 condiments
6oz cooked cubed chicken
16 oz (1lb) bag of frozen broccoli “then cooked”
½ cup green onion
2 cups shredded reduced-fat mozzarella cheese
1 tsp garlic powder
1 cube chicken bouillon (or 1 tsp bouillon powder)
½ cup water
4 tsp olive oil
½ tsp pepper
¼ cup sour cream
1 cup part-skim ricotta
Grease a 9 x 13 inch casserole pan – I used left over bacon grease for added flavor, pan spray would be okay too (just maybe not as tasty ;))
Add broccoli, onion, chicken bouillon, water, olive oil and pepper to a medium frying pan.
Cook covered for about 10 minutes. Stir occasionally.
In a medium bowl mix the chicken chunks, garlic powder, sour cream and ricotta cheese together. Mix till blended.
After 10 minutes of cooking the veggies, pour the broccoli mix into the bowl with the chicken. Stir until blended.
Add 1/4 c of the shredded mozzarella cheese to the mix. Stir.
Transfer your mix to the greased pan and spread evenly.
Add the remaining mozzarella cheese to the top and pop that baby in the oven!
Bake at 350 degrees for 50 – 60 minutes.
Once the top layer of cheese is browned a bit it should be done.
If you like your broccoli on the softer side bake until the florets are to your liking.
Serve warm and enjoy!
Creamy Tuscan Garlic Chicken
Makes 3 servings
1 Leaner protein
• 1 ½ pounds boneless skinless chicken breasts, thinly sliced
• 1 Tablespoon olive oil
• 1 cup low fat plain greek yogurt
• ½ cup chicken broth
• 1/2 teaspoon garlic powder
• 1/2 teaspoon Italian seasoning
• 1/4 cup parmesan cheese
• 1 cup spinach, chopped
• 3 slices sun dried tomatoes
In a large skillet add olive oil and cook the chicken on medium high heat for 3-5 minutes on each side or until brown on each side and cooked until no longer pink in center. Remove chicken and set aside on a plate.
Add the yogurt, chicken broth, garlic powder, Italian seasoning, and parmesan cheese. Whisk over medium high heat until it starts to thicken. Add the spinach and sundried tomatoes and let it simmer until the spinach starts to wilt. Add the chicken back to the pan and serve over zucchini noodles or your favorite vegetable if desired.
Makes 4 servings
1 Leaner protein
3/4 fat serving
1 ½ green servings
40 ounces chicken breast with bone, skinned
8 teaspoons reduced sodium soy sauce
¼ cup sherry vinegar
¼ cup water
1 Tbs toasted sesame oil
1 Tbs grated ginger
1 Tbs rice vinegar
2 cloves garlic
6 cups bok choy
2 tsp sesame seeds
Place chicken in a 4 quart slow cooker. Stir all other ingredients together except for bok choy and sesame seeds. Pour mixture over chicken. Cover and cook on low for 5-6 hours.
Remove chicken from pot and put on serving dish. Place bok choy in the pot with the juice and cover for 5 min. Pour bock choy and sauce over chicken. Top with sesame seeds
Lemony Asparagus Chicken
Makes 2 servings
1 Lean protein
1lb of boneless skinless chicken thighs
1 ¼ pound of asparagus
2 teaspoons lemon juice
½ teaspoon lemon zest
½ teaspoon Purely Cajun Seasoning (180mg sodium per serving)
Cook chicken thighs for about 10 minutes, take one piece out of the pot at a time and cut into chunks and place back into the pot. Cook chicken until browned. Add about ¼ cup of water to prevent sticking and making a bit of gravy. Add lemon juice and lemon zest and Purely Cajun Seasoning. Stir well and cook until asparagus is at the desired texture. Add more water if necessary. Serve and Enjoy!!!
Spicy BBQ Chicken Pizza
1 Complete Lean and Green Meal with 1-1/2 Condiments
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)
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)
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.
1 lean protein
2.5lbs chicken thighs
2 TBSP dijon mustard
¼ c Walden Farms Sugar Free Pancake Syrup (other brands may be sugar free but too high in carbs)
1 tbsp rice vinegar
Bake at 450 for 40 minutes
Chili Chicken Lasagna
1 Leaner protein
2/3 vegetable serving
• 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
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.
Chicken Enchilada Bake
Slightly revised from getskinnybehappy
Prep Time: 25 mins
Cooking Time: 35 mins
Per Serving: 1 lean | 2 green | 1 healthy fat | 3 condiments
10 oz shredded chicken breast (I boil & shred ahead) or you can use 99% fat free White Chicken in a can.
2- can tomato paste
2 – can fat free low sodium chicken broth
1/2 cup – low fat mozzarella cheese
2 tsp -olive oil
ground cumin, chili powder, garlic powder, onion powder and oregano (all to taste).
2 to 3 Zucchini cut long ways in thin strips (similar to lasagna noodles).
Sliced olives (optional).
1) Prepare Enchilada Sauce: in sauce pan on med/high heat add olive oil, stir in tomato paste and seasonings, heat for 2-3 min stir in chicken broth. Bring to boil stirring often, turn heat to low for 15 min. Set aside & Cool to room temperature.
2) In a small/med baking pan spray with Pam, pull each strip of Zucchini thru enchilada sauce then lay flat on bottom of the pan. Next I add a bit less then 1/2 cup of enchilada sauce to chicken and mix it. Add chicken to the baking pan covering end to end. . Sprinkle a little cheese over chicken. Add another layer of zucchini pulled thru enchilada sauce (similar to making lasagna). cover the top with the remaining cheese and olives if desired.
Bake at 350 for 35 to 40 min. Keep an eye on it. If the cheese starts to burn cover with foil.
Nutritional Info per serving:
Creamy Buffalo Chicken
Makes 2 Servings with 1 Complete Lean and Green Meal, 2 Condiments and 1 Healthy Fat per serving
- 13-14 oz. raw, boneless, skinless chicken breasts –
yields 9 oz. cooked (1 1/2 Lean)
- 2 oz. or 1/2 cup 2% reduced fat cheddar cheese
- 1/4 cup Frank’s Hot Wings Sauce (2 Condiments)
- 1/4 cup Light Hidden Valley Ranch dressing
(2 Healthy Fats)
- 2 tbsp. reduced fat cream cheese (2 Condiments)
- 6 Servings of your favorite Veggies (6 Greens)
Preheat oven to 350 degrees. Bake chicken breasts for 30-35 minutes or until cooked. Remove chicken breasts from pan and chop the chicken into small pieces. Place chicken inside of a baking dish. Set aside.
In a small sauce pan, combine Frank’s Hot Wings Sauce, ranch dressing and cream cheese. Heat over medium high heat, stirring until cream cheese is completely melted. Once melted, pour the sauce mixture over chicken. Then sprinkle with cheddar cheese. Bake for an additional 10 minutes or until the cheese is melted. Serve with 1 1/2 cups of celery or your favorite veggies for a complete lean and green meal.
*Note: You can use 1/4 cup fat free ranch dressing if it has less than 1 carb per serving and then count it as 2 condiments. One that may meet these criteria would be Walden Farms. Then use 2 tbsp. of regular cream cheese as your two healthy fats.