Category: Uncategorized

Green Chile Cabbage Enchilada

by My Team My Health, posted in Poultry, Recipes, Uncategorized

Green Chili Cabbage Enchilada

Green Chile Cabbage Enchilada

Makes 4 servings
Per serving: 1 Leaner protein, 3 vegetables, 1 condiment

1 head of cabbage – total weight of cooked leaves 22 oz
14 oz shredded chicken (I used part of a rotisserie chicken)
1 cup chicken broth
1 cup low fat plain Greek yogurt
2 (7 oz) cans of chopped green chilies
1/2 cup fresh cilantro
1/4 teaspoon Salt
1/2 teaspoon pepper
1/2 teaspoon cumin
1/2 cup green onions, chopped
4 ounces shredded low fat cheese

For the Sauce:
Add the chicken broth to a saucepan over medium heat. Bring to a boil, then lower the heat and mix in the Greek yogurt and green chiles. Heat thoroughly but do not boil and make sure to stir often. Let simmer for just a bit and the sauce should thicken. Season with salt and pepper.

For the Enchiladas:
Bring a large pot of salted water to a boil. Peel the cabbage leaves – make sure to peel them gently, as you don’t want them to tear. I ran the cabbage under warm water as I was peeling and this helped quite a bit. 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 green onion. Add some of the shredded cheese, if you wish; the rest will be sprinkled on top prior to cooking. Season with salt & pepper, and cumin.

Take your cabbage leaves and place the chicken mixture inside of them and roll up. I also put a tablespoon or so of the sauce in with the chicken mixture. Place each cabbage roll in the baking dish and top with the rest of the enchilada sauce and shredded cheese.

Bake at 350° for about 20 to 30 minutes

 

Cuban Flank Steak

by My Team My Health, posted in Pork/Beef, Recipes, Uncategorized

flank steak

Cuban Flank Steak

Slightly adapted from kalynskitchen.com

Makes 3 servings

Per serving

1 Lean protein

3 condiments

 

1 ½ pounds flank steak

Marinade:

1/3 cup fresh lime juice

1/4 beef broth

1 tsp. ground cumin

1 tsp. dried oregano

1 tsp. onion powder

1 tsp. garlic powder

1 T soy sauce 

1/2 tsp. ground chipotle chile powder (or use your favorite hot sauce)

2 tsp. lime zest (optional)

Combine marinade ingredients. Put flank steak into a ziploc bag and pour marinade in, seal bag, and marinate all day in refrigerator. (You can marinate up to 24 hours if desired.)

Take meat out of refrigerator and let it come to room temperature before grilling. Oil the grill with a paper towel dipped in olive or grapeseed oil, then preheat gas or charcoal barbecue grill to medium-high (you can only keep your hand there for a few seconds.)

Grill meat to desired doneness, approximately 4-5 minutes per side for rare to medium rare or 6 minutes for medium. I wouldn’t cook flank steak more than medium or it will be tough. Cooking time will depend on the thickness of your flank steak, the best way to judge the doneness is to use an instant-read meat thermometer, cooking to 140-145 for medium rare or 155-160 for medium. (The meat in the photo was cooked about 5 minutes per side.)

Remove meat from grill and let rest about 5 minutes. (You can cover with foil to keep it warm if needed.) Slice across the grain and serve hot, with slices of fresh lime to squeeze on the meat.


Chimichurri Sauce for Chicken or Fish

by My Team My Health, posted in Meatless, Poultry, Recipes, Seafood, Uncategorized

  chimichuri.chicken chimichurri fish

Chimichurri Sauce for Chicken or Fish

Chimichurri Sauce Ingredients: – One tablespoon is 1 fat serving

1/2 cup finely chopped cilantro leaves (about 1 cup before chopping)

1/2 cup finely chopped flat leaf parsley leaves (about 1 cup before chopping)

2 T minced garlic

3 T fresh lemon juice

2 tsp. red wine vinegar

1 tsp. Aleppo pepper flakes (or use a smaller amount of cayenne pepper if you can’t find Aleppo pepper)

1 tsp. ground cumin

1/2 cup olive oil

Top onto grilled chicken breast or fish.

Revolution Rolls

by My Team My Health, posted in Meatless, Recipes, Uncategorized

revolution-rolls

Revolution Rolls

Makes 6 rolls 
1 Lean   3 Condiments – total
Ingredients
  • 3 eggs at room temp (1 lean)
  • 3 tablespoons light cream cheese at room temp (I used Neufchâtel cheese) (3 condiments)
  • A pinch or 1/16 tsp cream of tartar (you can use white vinegar or lemon juice as a substitute)
  • 1 packet splenda
Directions

Preheat oven to 350 degrees. Separate egg whites from egg yolks, putting whites in one bowl and yolks in another bowl. Add cream of tartar (or vinegar or lemon juice) to whites. Beat whites on high until stiff peaks form. Set aside.

Add cream cheese and splenda to yolks. Whisk yolk mixture until blended. Gently whisk yolk mixture into whites being careful to not over mix and make the whites fall. On a cookie sheet lined w parchment paper, make six equal sized blobs, not touching.

Bake at 350 for 25 to 35 minutes. They are good warm, but awesome cold and can be toasted without problem! Freeze the left overs in plastic wrap or individual sandwich bags or keep them in the fridge for up to 5 days in a large ziploc bag. Toast them to make them crispy again!

Spicy Yogurt Chicken Skewers

by My Team My Health, posted in Uncategorized

Yogurt chicken

Spicy Yogurt Chicken Skewers

Slightly adapted from chow.com

 

Makes 8 servings

Per serving

1/2 Leaner protein

1 fat

3 condiments

  • 1 cup plain yogurt
  • 1/4 cup freshly squeezed lemon juice
  • 2 tablespoons plus 2 teaspoons extra-virgin olive oil
  • 1 tablespoon finely grated peeled fresh ginger
  • ¾ teaspoon kosher salt
  • 2 teaspoons smoked paprika
  • 2 teaspoons hot paprika
  • 2 teaspoons minced garlic
  • 1 teaspoon freshly ground black pepper
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon cayenne pepper
  • 2 pounds skinless, boneless chicken thighs, in 1 1/2-inch cubes

 

  1. In a medium bowl, whisk together the yogurt, lemon juice, olive oil, ginger, salt, smoked paprika, hot paprika, garlic, black pepper, cumin, and cayenne pepper. Set aside.
    Place the chicken in a large zipper-top plastic bag. Pour in the marinade and seal, tossing to make sure everything’s well distributed. Place on a baking sheet and refrigerate for at least 4 and as many as 8 hours.
  2. Drain the chicken and discard the marinade. Thread the chicken pieces tightly onto wooden skewers.
  3. Heat a charcoal or gas grill to medium-high and generously oil the grates. Grill the skewers until they’re well browned on all sides and center of chicken registers between 160 and 165°F on an instant-read thermometer, 3 to 4 minutes per side. Transfer skewers to platter and let rest for 5 minutes before serving.

 

Cauli-Rice Tabouli Salad

by My Team My Health, posted in Meatless, Recipes, Uncategorized

tabouli 1

CAULI-RICE TABOULI SALAD

Makes 6 servings

Per Serving:

2 Greens

3 condiments

1/2 healthy fat
INGREDIENTS
Salad:
• 1 small or half a large head to make 3 cups of cauliflower “rice”
• 2 cups diced tomatoes
• 1 cup chopped cucumber
• 2 tablespoons shallot, minced
• 1 cup parsley, roughly chopped
• 1/c fresh mint, roughly chopped
• ¼ cup lemon juice
• 4 ½ oz avocado, chopped
• ¼ tsp salt
• ½ teaspoon ground black pepper


INSTRUCTIONS
1. Salad: Cut off the tough ends of the cauliflower chop until very fine (size of bulgur grains—you can do this in seconds in a food processor). Transfer to a large bowl and add the parsley, mint, green onions, tomatoes, avocado and cucumber.
2. Dressing: In a small bowl, whisk together lemon juice, oil, cumin, salt, and pepper. Drizzle the vinaigrette over the vegetables and toss. Let stand at least 15 minutes to blend the flavors. Serve cold or at room temperature.

Chicken Tagine

by My Team My Health, posted in Poultry, Recipes, Uncategorized

 Chicken tangine

Chicken Tagine

Slightly revised from cooking.nytimes.com

Makes 9 servings

Per serving

½ Lean protein serving

1 vegetable serving

3 condiments

 

  • 9 chicken thighs, approximately 3 ¼ pounds
  • ¼ teaspoon Kosher salt
  • ½ teaspoon freshly ground black pepper
  • 2 tablespoons spice mix
  • 2 tablespoons of chicken broth to marinade chicken instead of olive oil
  • 10 sprays olive oil spray to sear chicken
  • ¾ pound Roma tomatoes
  • 2 ½ cups cauliflower, cut into bite-size florets
  • 1/2 cup green onion, diced
  • 3 cloves garlic, diced
  • 1 tablespoon grated fresh ginger
  • 1 pinch saffron
  • 1 tablespoon tomato paste
  • 2 cups chicken stock, homemade or low-sodium
  • 3 tablespoons preserved lemons, approximately 2 lemons, roughly chopped
  • ½ bunch cilantro, leaves picked and stems discarded

INGREDIENTS

FOR THE SPICE MIX

  • 3 ½ tablespoons sweet paprika
  • 1 teaspoon garlic powder
  • 2 teaspoons cinnamon
  • 3 tablespoons ground coriander
  • 1 tablespoon plus 1 teaspoon ground turmeric
  • 1 tablespoon ginger powder
  • ½ tablespoon ground cardamom
  • 2 ½ teaspoons ground allspice

PREPARATION

  1. Combine the spices in a dry sauté pan set over low heat, and toast them gently until they release their fragrance, 2 minutes or so. Transfer to a bowl, and allow to cool.
  2. Preheat oven to 350. Season the chicken thighs with the salt, pepper and 2 tablespoons of the spice mix, along with 2 tablespoons of the olive oil.
  3. Bring a large pot of salted water to a boil over high heat, and set a large bowl of ice water to the side. Core the tomatoes, and score an X on their bottoms. Boil the cauliflower florets in the water for 3 minutes, then submerge them in the ice water. Boil the tomatoes for 20 seconds, and chill them in the ice water as well. Remove the cauliflower when it is cold, and pat the florets dry. Peel the skin off the tomatoes, then cut them into quarters lengthwise. Trim away the seeds to make petals.
  4. Heat olive oil spray in a large sauté pan set over medium heat, and sear the chicken in batches, starting skin-side down, until the thighs are browned. Remove the chicken to a large Dutch oven. Remove all but two tablespoons of the fat in pan, then return it to the heat, and brown the cauliflower and add to the chicken.
  5. Reduce heat, and add the onion, garlic, ginger and saffron. Cook, stirring, until the onions are translucent, approximately 5 minutes. Add tomato paste and chicken stock, and simmer until reduced by 1/3.
  6. Pour sauce over the chicken and cauliflower, cover the pot and transfer to oven for 20 minutes. Remove, stir in the tomatoes, preserved lemon, then cover the pot again and cook for an additional 20 minutes or until the chicken is cooked through. Serve the chicken in the pot, garnished with the cilantro leaves. Reserve remaining spice mix for the next batch or another use. It keeps well in a sealed container.

 

Mediterranean Zoodles

by My Team My Health, posted in Recipes, Seafood, Uncategorized

zoodles-500x500

Mediterranean Zoodles

From: Medifastblog.com

Yields: 4 servings

Per serving: ½ Leaner, 2 Green, 1 Healthy Fat, 2 Condiments

Ingredients

  • 4 medium zucchini
  • 4 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 tsp crushed red pepper (optional)
  • 2, 3-oz chunk light tuna cans (canned in water)
  • 2 tablespoons lemon juice
  • ¼ tsp salt
  • 4 oz reduced- fat feta cheese crumbles

Directions

  1. Prepare zucchini noodles using a mandoline, julienne peeler, or spiralizer.
  2. Heat olive oil in large-saute pan over medium-low heat. Add garlic and crushed red pepper and cook for 1 minute, until fragrant.
  3. Add zucchini noodles and cook, stirring occasionally, for 2 – 3 minutes.
  4. Add tuna, lemon juice, and salt and cook for an additional minute.
  5. Remove from heat and top with feta. Serve immediately.

Chicken Fajita Stuffed Peppers

by My Team My Health, posted in Poultry, Recipes, Uncategorized

Fajita-Chicken-Stuffed-Roasted-Bell-Peppers-1024x683

Chicken Fajita Stuffed Peppers

Makes 2 lean & green meals

3 red, yellow, orange or green bell peppers
very small amount of olive oil
pinch of low sodium salt
3 small-ish chicken breasts (about 12 oz cooked)
1/4 cup shredded light or low fat cheese
4 tsp of a comparable low-salt fajita mix
Squeeze of lime
1/4 cup chopped Cilantro

Put the chicken breasts in a crock pot on high with 4 Tbls of water for 4 hours.  After cooking, shred the chicken. Squeeze half a lime over it and add cilantro.  Add the 1/2 of a package of medifast fajita seasoning. Stir.

Preheat oven to 400 degrees. Cut bell peppers in half lengthways and trim off stem and remove seeds. Place peppers face down on a baking sheet and lightly rub tops of peppers with olive oil and sprinkle with salt. Bake for 12 minutes or until peppers are soft and getting browned.

Scoop the meat mixture into the “cup” of the roasted peppers. Sprinkle with the shredded cheese. Bake again for about 5 minutes to melt the cheese.

 

 

Shrimp Parmesan & Zucchini Noodles

by My Team My Health, posted in Recipes, Seafood, Uncategorized

Shrimp Parm Zoodles For Two

Shrimp Parmesan & Zucchini Noodles

Slightly adapted from skinnytaste.com

Makes 3 servings
Per serving
1/3 Leanest protein
2 condiments
3 vegetables
1/3 optional snack
1/3 fat serving

•8 oz peeled and deveined jumbo shrimp
•1/2 teaspoon fresh black pepper
•1 large egg, beaten*
•1 packet Medifast Veggie Chips, crushed
•1 tbsp grated parmesan cheese
•olive oil cooking spray

For the Zoodles:

•1 tsp olive oil

•2 cloves garlic, crushed with the side of a knife

•1 1/4 cups crushed tomatoes

•kosher salt and pepper, to taste

•2 medium zucchini (14 oz total), spiralized with the thicker blade, and cut into 6-inch lengths

•1 oz shredded part-skim mozzarella cheese

Directions:

Preheat oven to 450°F. Spray a baking sheet with cooking spray.

Put the beaten egg in one bowl, the crushed chips and parmesan cheese a second bowl. Wash and dry the shrimp. Season lightly black pepper, then put a few at a time in the bowl with the egg to coat. Then into the cheese/chip mixture to coat, then on a baking sheet.

Spray the top of the shrimp generously with oil spray then bake in the middle rack for about 6-7 minutes. Turn shrimp over then cook another 3 minutes or until cooked though.

In a large oven safe skillet heat the oil over medium heat. Add the garlic and cook until browned, about 2 minutes. Add the crushed tomatoes, salt and pepper and simmer on low 5 to 6 minutes. When the shrimp is done, add the zucchini noodles and cook 1 1/2 to 2 minutes tops, stirring to combine with sauce. Place the cooked shrimp over the zoodles, top with cheese and place under the broiler 1 minute until the cheese melts.*You’ll only use half the egg so the nutritional info reflects 1/2 large egg.