Category: Poultry

Spaghetti Squash Breakfast Casserole

Makes 6 servings
Per serving: ½ lean protein, 3 vegetables, 2/3 condiment

Ingredients:
4 cups cooked spaghetti squash
1 lb ground turkey
2 cups chopped fresh bell peppers
¼ cup chopped red onion
1 cup chopped mushroom
2 cups chopped kale
1 cup sliced tomatoes for topping
4 eggs
salt and pepper to taste

 

Chicken Shwarma

Slightly Adapted from mamaslebanesekitchen.com

Makes 6 servings

Per serving

1 Leaner protein

1 fat

3 condiments

 

 

• 3 1/3 lbs of thinly cut skinless boneless chicken breast

For Marinade

• ½ cup of lemon juice
• 2 tablespoons of tomato sauce
• 4 tablespoons of plain (Greek) yogurt
• 3 tablespoons of white vinegar
• 12 cloves of garlic, crushed
• 2 tablespoons of olive oil
• 1 teaspoon salt
• ½ teaspoon of ground oregano (or thyme)
• 1 teaspoon of paprika
• ½ teaspoon of ginger powder
• A pinch of nutmeg powder

 

Instructions

1. Rinse the boneless chicken breasts with fresh cold water then cut horizontally into thinner cuts of about ½ inch (each breast could possibly be split into 2 slices depending on thickness).
2. Mix all ingredients in a blender, add to a bowl and mix well with the chicken, cover and let marinate in the fridge overnight.
3. When ready, grill the marinated chicken using a panini/George Forman grill for about 15 minutes on medium heat. You can also cook the chicken on a BBQ grill if so you wish.
4. Once cooked, shred the chicken thinly. Served with steamed veggies.

Notes

Baking or broiling in the oven will rid the chicken of its juice and must be avoided if possible. Using a panini grill cooks faster and keeps the moisture inside the chicken.

 

Meatball Soup

1 Lean

3 Greens

2 Condiments

No Healthy Fats Required

Ingredients:
5 Trader Joe Flame Broiled Turkey Meatballs or 10 Butterball Italian Style Turkey Meatballs or 6 Jennie-O Homestyle Meatballs (1 Lean)
1 cup Italian diced tomatoes, less than 5 g of carbs per 1/2 cup (2 Greens)
1/2 cup zucchini, chopped (1 Green)
1 1/2 cups low sodium beef broth (1.5 Condiments)
1/2 tsp Dried Basil Leaves (.5 Condiments)

Directions:
Combine meatballs, zucchini, tomatoes, beef broth and basil in a medium sauce pan. Bring to a boil over medium high heat. Let simmer for about 15 to 20 minutes.

Turkey Vegetable Skillet

Slightly adapted from reciperunner.com

Makes 3 servings

Per serving

1 Lean protein

3 vegetables

2 2/3 condiments

 

Ingredients

• 10 sprays non-stick pan spray
• 1 pound lean ground turkey
• 1/2 cup green spring onion, diced
• 2 cloves of garlic, minced
• 1 cup zucchini or summer squash, diced
• 1 cup fresh green beans, end trimmed
• 1 cup cherry tomatoes, halved
• 1 cup fire roasted tomatoes
• 1 t. kosher salt
• 1/2 t. dried basil
• 1/2 t. dried oregano
• 1/4 t. black pepper
• 1/2 cup low fat smoked mozzarella, shredded (regular mozzarella, gouda, or smoked gouda may also be used)

 

 

Instructions

1. Preheat oven to broil.
2. In a large oven proof skillet over medium high heat, spray non-stick spray and add in

the ground turkey, break it up until it’s in small pieces.

4. Once the turkey is almost cooked through add in the onion and garlic.
5. Cook for 1 minute and then add in the rest of the vegetables.
6. Cook for another 4-5 minutes or until the vegetables have softened slightly.
7. Top the turkey and vegetable mixture with the shredded cheese.
8. Put the skillet in the oven and broil it just until the cheese is melted and golden brown.

 

Greek Grilled Chicken

Slightly Adapted from Kaylin’s Kitchen

Makes 8 servings, per serving:

1 Leaner

1 Healthy fat serving

2 condiments

 

48 ounces of boneless, skinless chicken breasts

(about 6 -7oz breasts)
Marinade:
8 teaspoons extra virgin olive oil
1/3 cup fresh-squeezed lemon juice
1 tsp. fresh lemon zest
1 tsp. Greek Seasoning or create your own Greek Seasoning Ingredients
1 tsp. poultry seasoning
1 tsp. dried oregano
1 tsp. black pepper to taste

 

 

 

Trim all visible fat and membranes from chicken breasts, I like to make small crosswise slits about 1/2 inch apart down the length of each chicken breast to help the marinade penetrate the meat. Put chicken in single layer in Ziploc bag.

 

Combine marinade ingredients and pour over chicken. Marinate in refrigerator 6-8 hours or all day if desired.

 

Preheat grill to medium-hot and grill chicken 20-25 minutes, or until well browned and firm but not hard to the touch. Actual cooking time will depend on the heat of your grill and the temperature outside, so don’t overcook.

 

This chicken could also be cooked in a stove-top grill pan with ridges or a George Foreman Grill with good results.

 

Even if you’re only cooking for a few people I recommend making the whole recipe. The leftover chicken is great to cut up on top of a salad, or mixed into some stir-fried veggies for a quick lunch.

 

 

Greek Turkey Burger
Ingredients:
7 oz raw, ground turkey, 85%-94% lean (should yield 3.75 oz cooked serving (3/4 Lean)
1 oz reduced fat feta cheese (1/4 Lean)
1/2 tsp oregano (1 condiment)
1/4 tsp garlic powder (1 condiment)
1/4 tsp salt (1 condiment)
1/4 cup red pepper, chopped (1/2 green)
1/4 cup Baby spinach leaves, chopped (1/4 green)

Creamy Buffalo Chicken Cauliflower Bake

Sandy’s kitchen

1-1/2 lean

½ lean

4 condiments

2 healthy fats

6 greens

 

14oz boneless chicken breast seasoned with Montreal Steak and garlic powder

1 head cooked cauliflower florets
1/2 c reduced fat cheddar cheese
1/2 c “Frank’s Hot Wings Sauce

1/4 c fat-free Ranch dressing
2 wedges garlic/herb Laughing Cow cheese

Directions:
Preheat Oven to 350*. Bake chicken breast 25-30 min till cooked through. Remove from oven and slice into 1/2” pieces and place into baking dish along with cooked and still hot cauliflower florets.

In a small saucepan, combine Wing sauce, dressing and cheese. Heat till cheese is melted, stirring frequently. Once melted, pour sauce over chicken and cauliflower mixture, combine gently to coat.

Sprinkle cheddar cheese over the top. Bake 10 minutes or until cheese is melted and slightly browned.