Serves 2 -Per serving – 1 Leanest protein – 2 fats –2 vegetables –3 condiments
Ingredients:
20 ounces of cleaned, deveined and shelled large shrimp
4 teaspoons of olive oil
1 1/2 tablespoons of Simply Asia Sweet Ginger Garlic Seasoning
1/4 cup broth (chicken, beef or veg)
4 cups of fresh spinach
6 servings with 1 Lean, 2.5 Condiments, and 1/6 Green per serving
Ingredients:
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)
Directions:
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.
Serves 3 – Per serving: 1 lean, 2 green, 1 condiment, 1 healthy fat
~ 3 chicken breast halves
~3 teaspoon olive oil
~3 cups green cabbage, shredded
~1⁄2 teaspoon ground ginger
~1⁄4 teaspoon garlic powder
~1⁄2 cup water
~1 tablespoon soy sauce
Directions
1. Cut chicken breasts into strips.
2. Heat oil in a frying pan.
3. Add chicken strips and stir fry over medium-high heat, turning constantly until done.
4. Add cabbage and sauté 2 minutes until cabbage is crisp-tender.
5. Mix in seasonings; add water and soy sauce, and mix until smooth.
6. Stir sauce into chicken/cabbage mixture.
7. Cook until chicken is coated, about 1 minute.
8. Refrigerate leftovers within 2 hours.
Slightly adapted from Cookin’ Cowgirl
Makes 3 servings
Per serving: 2 vegetables, 3 condiments
Ingredients
3 cups roasted spaghetti squash
6 thin slices yellow onion
¼ tsp cayenne pepper
¼ tsp garlic salt
1/8 tsp freshly ground nutmeg (or pepper)
Directions: Roasted Spaghetti Squash
spaghetti squash
olive oil spray
salt
pepper or nutmeg
baking sheet
foil for easy clean up
Start out by washing squash and preheating oven to 400 degrees. Slice squash in half and remove the seeds. Lightly spray or brush the inside with olive oil. Sprinkle lightly with salt and pepper or nutmeg. Cover a baking sheet with foil and place squash cut side down. Roast for 50 minutes, turning pan once. Remove from oven and let cool for 5 minutes. Use a fork to get the strands out.
Directions for Hash Browns
Heat a large, non-stick skillet to medium-high heat. Start off by sautéing the onions for a few minutes, until they begin to turn translucent. Then, add the spaghetti squash threads to the pan. Add cayenne, garlic salt and nutmeg and stir. Continue to cook until the squash starts to crisp up and turn golden brown. Serve hot.
*Note: if you use olive oil, 1 tsp is a healthy fat. Be sure to count this with a leaner or leanest.
Makes 3 servings
Per serving
1 Leaner protein
1 fat
3 condiments
3 boneless chicken breasts – total weight 1 ¾ pounds
1 lg avocado
6 tablespoons onion chopped
4 teaspoons lime juice
2 tblsp cilantro
3 servings with 1 Complete Lean, 1/3 green and 3 Condiments per serving – No Healthy Fat Required
Ingredients:
17 oz Ground Turkey – yields 10 oz cooked (2 Lean)
1/4 cup egg beaters (1/8 Lean)
1 tbsp and 2 tsp taco seasoning mix (7 1/2 Condiments)
1/8 tsp salt (1/2 Condiment)
1 green chilies, chopped – optional (1 Condiments)
1.1/2 cup sliced grape tomatoes (1 green)
3.5 oz Kraft 2% Cheddar and Monterey Jack Cheese Cubes 6 g Fat and 90 Calories (7/8 Lean)
Directions:
Combine ground turkey, egg beaters, chilies, salt, and taco seasoning mix. Shape into balls. Place meatballs on a baking sheet sprayed with Pam. Bake at 425 degrees for 10 minutes or until done. Let meatballs cool. Skewer with cheese and tomatoes.
Don’t forget to add more greens for the day!!!
Makes 6 servings
Per serving
1 Leaner protein
1 fat
1 1/3 condiments
1/3 vegetable serving
1/6 optional snack
2 pounds 3 ounces Speckled Trout -baked or steamed
5 tablespoons low fat mayonnaise
½ cup diced onion
1/2 cup diced bell pepper
2 dill pickle spears, chopped
3 boiled eggs, chopped
Serve over 1/2 shredded lettuce.
Serves 1 – Per serving provides 1 Lean, 3 Green, and ~2 1/2 Condiments.
Ingredients:
4 oz Chicken, breast, boneless, skinless
2 oz Cheese, cheddar, reduced fat, shredded
1 1/2 cup Raw Mushrooms, White
1/4 tsp Salt
1/8 tsp Pepper
1 tbsp Cream Cheese, low-fat
1/4 cup Cilantro
Preparation:
Additional Notes to Ingredient List:
1-1/2 cups is ~ 1, 12 oz. pkg of whole white mushrooms with stems removed
4 oz cooked chicken, cut into cubes or shredded
2 oz (1/2 c.) shredded Cabot Light Sharp Cheddar Cheese
Dash of salt and pepper
1 T of light cream cheese, softened
Few sprigs of fresh cilantro
1. Preheat oven to 350F.
2. Arrange mushroom caps on baking sheet.
3. Add remaining ingredients to a food processor and pulse until well combined. Generously spoon mixture into mushroom caps. Enjoy any leftover mixture!
4. Pop into the oven and bake between 15 to 20 minutes until the mixture is just beginning to brown on top.
Makes 3 servings:
1 leaner protein
3 condiments
Ingredients
▪21/2 – 3 pound chicken thighs(about 5-6) = 3 leaner proteins
▪1 teaspoon creole or cajun spice = 2 condiments
▪½ teaspoon onion powder= 1 condiment
▪½ teaspoon dried thyme or oregano = ½ condiment
▪½ teaspoon garlic powder = 1 condiment
▪1 teaspoon smoked paprika = 2 condiments
▪½ teaspoon white pepper = 1 condiment
▪¼ teaspoon cayenne pepper = ½ condiment
▪¼ teaspoon bouillon powder= 1 condiment
Instructions:
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