1 lean
3 condiments
1 snack
2 greens
10 oz Mori Nu Silken Firm Tofu
1 clove garlic, crushed
2 teaspoons lemon juice
2 tablespoons PB2
1/2 cup plain low fat Greek Yogurt
1/2 teaspoon cumin
1 cup cucumbers, sliced
Directions:
• In a food processor combine tofu, PB2, yogurt, garlic, and lemon juice. Blend well.
• Add cumin and blend to a smooth and creamy dip.
Adapted from Little Bits of Baking, Crafting, and Life
Makes 6 servings
Per serving
3 vegetables
1 fat
2 ½ condiments
6 cups cooked spaghetti squash
¼ cup low sodium soy sauce
3 cloves garlic, minced
1 pkt Splenda or stevia
2 tsp freshly grated ginger
¼ tsp white pepper
2 tbsp olive oil
1/3 cup onion, diced
1 cup celery, sliced diagonally
2 cups shredded cabbage – no carrots
Directions:
Cut a spaghetti squash in half length wise and scoop out seeds. Lay skin side up in a 13×9 pyrex and pour ½ inch of water in the bottom of the pan. Bake at 400 degress for 30-40 minutes, until flesh is very tender. Once done, scoop out flesh with a fork so it breaks apart into strings, set aside. (You can also cook the spaghetti squash in the microwave. Punch holes in the squash and microwave for 6 minutes on one side and 6 minutes on the other side.)
Directions:
Cook the turkey bacon in a skillet until crisp; set aside on a paper towel then crumble.
Fill a large pot with water, bring to a boil and add cauliflower and garlic. Boil until the cauliflower is soft, about 15-20 minutes. Drain, and return to the pot.
Preheat the oven to 350°F.
Add the buttermilk, butter, salt and pepper to the cauliflower and purée with a hand blender. If you don’t own a hand blender, a regular blender would work fine as well. Mix in 1 tbsp of the chives and transfer to 4 individual casseroles (3/4 cups each) or one 8 x 8 casserole dish and top with cheddar and crumbled bacon. Bake in the oven until the cheese melts, about 5 minutes then top with remaining chives.
Makes 4 servings
Per serving
1/2 Lean protein serving
2 vegetables
1 ¼ condiments
1 optional snack – the pepperoncini
One pound beef chunks
2 Tablespoons yellow onion
1 clove garlic
3 cups water
1 tsp beef boullion
2 Tablespoons white wine vinegar
1 whole tomato diced
2 small canned tomatoes (1 cup)
1 red pepper (1/2 cup diced)
1 cup cauliflower
1 small can mushrooms. (1/2 cup)
Two ounces Pepperoncini peppers for garnish
Place all ingredients except for cauliflower into a crock pot and cook for high 4 hours, add cauliflower and cook 2-3hrs more. Top with Pepperoncini.
Makes 3 servings
Per serving
1 Leanest protein
2 fats
3 condiments
3 vegetables
Instructions
Cilantro Lime Chicken with Zucchini Noodles
Makes 3 servings
Per serving
1 Leaner protein
3 vegetables
3 condiments
Directions
Storage Instructions: Refrigerate covered for up to 48 hours.
Makes 11 servings
Per ½ cup serving
1 vegetable
¾ fat serving
3 condiments
Instructions
To cook spaghetti squash:
To cook zucchini:
4 Servings
1 Lean, 1 Green, and 3 Condiments per serving ( No Healthy Fat required)
Ingredients:
2 pounds chuck roast, trimmed, and cubed (Should yield ~4 Lean Servings (5oz/each)
1/2 cup chopped green chilies (1 Green Option)
2 cups beef broth (2 Condiments)
1 1/2 cups canned, diced tomatoes, undrained (3 Green Options)
1 tbsp jalapeño peppers, chopped (1 Condiment)
1 tbsp chili powder (3 Condiments)
1/4 tsp garlic powder (1 Condiment)
1 tsp onion powder (2 Condiments)
1 tsp cumin (1 Condiment)
1/4 tsp salt (1 Condiment)
1/2 tsp pepper (1 Condiment)
Directions:
Add all of the ingredients into a crock pot. Cook on low 8 to 10 hours.
or
Add all ingredients to a dutch oven; bring to a simmer. Cover and simmer 2 hours or until the beef is very tender.
Remove the lid and raise the heat. Simmer until the liquid has thickened, about 10 minutes.
*Don’t forget to add 2 Greens per serving to complete your Lean and Green!
Serves 2
Per serving
2.5 ounces protein
3 vegetables
3 condiments
1 fat
INGREDIENTS
1 medium spaghetti squash – use 2 cups cooked squash
2 teaspoons olive oil
¼ teaspoon kosher salt
½ teaspoon freshly ground pepper
6 slices low sodium Jennie-O turkey bacon, cut in 1-inch pieces
1 tablespoon red wine vinegar
1 5-ounce bag baby spinach
2 ounces low fat soft goat cheese, crumbled
PREPARATION
2 . Cut about half an inch off of the top and bottom of the spaghetti squash, and discard those pieces. Cut the squash crosswise into rings about 1-inch thick, and run your knife around the inside of the rings to cut the seeds out. Drizzle the olive oil over the baking sheet, then spread the squash rings over it, moving them around a little so that the undersides are evenly coated with a little bit of oil. Season with salt and pepper, then flip the rings over and season again.
**You may prepare the squash in the microwave before hand if you are in a hurry by poking holes into the squash and microwaving 2 minutes at a time, then rotating the squash until soft inside.
Makes 8 servings
Per serving
2 vegetables
3 condiments
¼ ounce of protein
Ingredients:
In a heavy-bottomed saute pan melt the butter over medium heat. Add the onions and sauté until translucent, about 10 – 12 minutes.
Add the crackers and nutmeg; cook 2 more minutes, stirring occasionally. Add the milk and cook until thickened, about 5 – 7 minutes.
Squeeze as much liquid as possible from the spinach and add the spinach to the sauce. Add 1/2 cup of the Parmesan cheese and mix well. Season to taste, with salt and pepper
Transfer the spinach to a large baking dish and sprinkle the remaining 1/4 cup Parmesan and the Swiss cheese on top.
Bake for 20 minutes until hot and bubbly. Serve hot. Makes a little over 6 1/2 cups.
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