Category: Uncategorized

Foil-Baked Asian Chicken

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

Foiled-Baked-Asian-Chicken

Foil-Baked Asian Chicken

Makes 4 servings

Per serving

1 Leaner protein

1 fat

1 ½ condiments

2 vegetables

 

 

  • 4 teaspoons olive oil
  • 4 cups baby spinach
  • 4 – 9 -oz. boneless, skinless chicken breast halves
  • 11 oz. white mushrooms, sliced
  • 4 teaspoons teriyaki sauce
  • 1/2 teaspoon Salt

 

Directions

  • Preheat oven to 450 degrees. Tear off 4 – 10″ squares of aluminum foil. Brush each of the squares with 2 teaspoons of olive oil. Place 1 cup of spinach on each square, slightly off center. Top with a chicken breast half and a few mushrooms. Drizzle 1 teaspoon teriyaki sauce over each portion; sprinkle with salt.
  • Fold each piece of foil over to cover the chicken and vegetables. Crimp edges together tightly to seal. Place packets on a rimmed baking sheet and bake until chicken is cooked through, 15-20 minutes. Serve hot.

 

 

Spaghetti Squash Hash Browns

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

hash brown

Spaghetti Squash Hash Browns

Serves 2

2 vegetables and 1 ½ fats per serving
Ingredients
2 cups cooked & shredded spaghetti squash (about 1/2 small cooked squash)
1 tablespoon olive oil
Salt, to taste (optional)
Directions:
Heat the oil in a large non stick skillet over medium heat.
Blot squash with paper towels to remove as much moisutre as possible.
Form little patties (approx. 2 tablespoons) by pressing the squash firmly between your palms.
Place the patties gently on the warmed skillet and let cook for 5-7 minutes per side. Only flip these once if possible to get the nice browned effect.
Transfer to paper towels to drain, then serve warm. Sprinkle with salt if desired.

Jalapeno Chips

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

jack-snacks-2 (1)

Jalapeno Chips

1 lean
1 green serving

1 cup shredded Monterrey Jack cheese – low fat

1/2 cup jalapeno, sliced real thin

 

DIRECTIONS: Preheat oven to 350º. Place a sheet of parchment paper on a cookie sheet. DO NOT use a silicone sheet to bake these or they will not cook properly. Using a tablespoon, scoop up 1 teaspoon of cheese and make a small pile on the parchment. Press it slightly flat. Repeat 15 more times. Place a slice of jalapeno on top of each pile. Bake at 350º in the oven for about 10-12 minutes. Recommend browning for a few min more for a firmer chip.  Allow them to completely cool and fully firm up before removing from the pan for best results.

Garlic Shrimp with Roasted Italian Veggies

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

shrimp-roasted-vegetables

Garlic Shrimp with Roasted Italian Veggies

Slightly adapted from thatsmyhome.com

Makes 6 servings

Per serving

1 Leanest protein

2 fats

3 vegetables

3 condiments

 

Veggies

  • 1 – 8 ounce eggplant
  • 1 -10 ounce zucchini
  • 1 large onion
  • 1 pint grape tomatoes – total weight ¾ pound
  • 3 – 4 mini sweet peppers – 6 ounces
  • 4 garlic cloves
  • 2 tablespoons oil
  • ½ teaspoon salt
  • ½ teaspoon pepper

 

Sauce

  • 4 tomatoes – skins removed and deseeded – total weight 1 pound
  • 1 tablespoon oil
  • 3 tablespoons shallot – minced
  • 1 cup of fresh basil
  • 4 tablespoons flat leaf parsley
  • 2 tablespoons red wine vinegar
  • 1 packet Splenda or Stevia

 

Shrimp

  • 75 pounds raw peeled shrimp
  • 1 ½ tablespoons butter
  • 3 garlic cloves

 

Instructions

  1. Cut the eggplant into bite size pieces. Add a little salt to it and place it in a colander to drain for 20 minutes. Blot with a paper towel.
  2. Cut up zucchini into bite size pieces. Place on a sprayed large cookie sheet. Add the eggplant.
  3. Cut the onion into bite size pieces. Add to cookie sheet.
  4. Cut the grape tomatoes in half, add to the vegetables.
  5. Cut the sweet peppers into bite size pieces, add to the vegetables.
  6. Sprinkle the oil and garlic over all of the vegetables. Add salt and pepper.
  7. Roast vegetables in a 400 degree oven until they are tender and just getting a little color, about 20 minutes. While the vegetables are roasting prepare the sauce. Remove and add to tomato sauce.
  8. Bring a pan of water to a boil. Add the tomatoes. When the water comes back to a boil remove the tomatoes and run cold water over them. Core the tomatoes and remove the skin. Cut the tomatoes in half and squeeze to remove the seeds. Cut into bite size pieces.
  9. Add the oil to a sauté pan. Add the tomatoes and shallots. Saute quickly over medium heat. When most of the juices have evaporated add the roasted vegetables. Add the red wine vinegar, sugar substitute, basil and parsley. Cook together for 15 minutes.
  10. To cook the shrimp, clean and devein them. Add the butter to a sauté pan. Stir in the garlic and cook for a minute. Season the shrimp well with salt and pepper. Place the shrimp in the pan. Let cook until the shrimp starts to get browned. Turn over quickly and cook about a minute more. Place the shrimp on the roasted vegetables and serve

 

Mini Turkey Pizzas

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

Hamburger

Mini Turkey Pizzas

Adapted from Big Red Kitchen

Makes 4 servings
Per serving:¾ leaner protein, 3 condiments, 1 healthy fat, ½ vegetable serving
Ingredients:
1 lb ground turkey 95-97% lean
1 egg
1 ¼ tsp Italian seasoning, divided
½ tsp kosher salt
2 tbsp organic no salt added tomato paste
4 tsp extra virgin olive oil
½ tsp black pepper
1 cup grated mozzarella
1 cup sliced pepperdews

Directions:
Preheat oven to 425. Mix together ground turkey, egg, 1 tsp Italian seasoning, and salt until well blended. Place a piece of plastic wrap in a wide-mouth mason jar lid and press a scant ¼ cup of the turkey mixture to the edge of the ring, forming a small patty. Repeat until all the meat is used.
Place patties on a foil lined jell-roll pan with edges and back for 8 minutes. Meanwhile, thin the tomato paste with olive oil and add ¼ tsp Italian seasoning and black pepper. Set aside.
Remove turkey crusts from the oven and dab the tops with paper towels to remove excess grease. Top each with a tsp of tomato paste mixture, cheese, and pepperdews. Bake another 5 minutes.
Remove pizzas to a paper towel lined plate, then place on a serving platter. Eat immediately.

 

Spaghetti Squash Breakfast Casserole

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

breakfast spaghetti squash 1

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

Directions:
Cook the spaghetti squash in the oven or microwave. Saute the onions, ground turkey, peppers until cooked and tender. Set aside
Pull apart the insides of the spaghetti squash with a fork. Set aside.
Mix all ingredients together thoroughly. Pour into a 8×8 or 9×9 baking dish. Top with tomato slices. Bake at 375 degrees for 1 hour. The dish is ready when the center is firm and set. Let cool for about 5 minutes and serve.

 

Crab Stuffed Mushrooms

by My Team My Health, posted in Uncategorized

crab

Crab Stuffed Mushrooms
Serves 4

per serving: 1 lean / 3 condiments / 2 healthy fats

Ingredients:

14 oz lump crab meat
8 oz part-skim mozzarella)
2 clove garlic, minced
3 Tbsp green onions, finely diced
4 Tbsp red bell pepper, finely diced
4 Tbsp grated parmesan cheese
1 tsp ground black pepper
1/2 tsp dried dill weed (optional)
5 cups mushroom caps

Preheat the oven to 375 degrees. Remove stems from mushrooms and wash and dry the caps. Place stem-side up in a rectangular glass dish that has been sprayed with PAM.

In a small bowl, combine crab meat, mozzarella, garlic, green onions, bell pepper, black pepper and dill weed in a small bowl. Stir gently to combine, trying to avoid breaking up the lumps of crab as much as possible. Fill the mushroom caps with the mixture, pressing it firmly into the caps, and mounding it on top. Sprinkle parmesan cheese over the stuffed mushrooms. Bake for 20-25 minutes in the preheated oven until the tops are lightly browned and the cheese has melted.

Chicken Shwarma

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

 

chicken shwarma

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.

 

Israeli Salad

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

israeli salad-208

Israeli Salad

Slightly Adapted from feastingathome.com

Makes 6 servings

Per serving

2 vegetables

2 condiments

1 fat serving

 

Ingredients:

2 ½ cups chopped tomatoes

1 cup chopped English cucumber

1/2 cup chopped green spring onion

1 red bell pepper

1 yellow bell pepper

½ C herbs (Italian parsley, mint or cilantro, or a mix)

1 tablespoon lemon zest

2 tablespoons Lemon juice

2 tablespoons olive oil

1/4 teaspoon Salt

½ teaspoon pepper

 

Directions:

Chop the first 6 ingredients into a very small fine dice. The smaller, the better. Place in a large bowl and toss with the lemon zest, olive oil, lemon juice, salt, pepper.

Sea Salt Zucchini Chips

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

 

Sea Salt Zuchinni Chips

Sea Salt Zucchini Chips

Makes 6 servings

Per serving

1 1/3 vegetable servings

1 fat

2 1/3 condiments

 

 

Salt and Vinegar Zucchini Chips

4 cups thinly sliced zucchini (about 2-3 medium)
2 tablespoons extra virgin olive oil
2 tablespoons white balsamic vinegar
2 teaspoons coarse sea salt

Instructions
Use a mandolin or slice zucchini as thin as possible.
In a small bowl whisk olive oil and vinegar together.
Place zucchini in a large bowl and toss with oil and vinegar.
Add zucchini in even layers to dehydrator then sprinkle with coarse sea salt.
Depending on how thin you sliced the zucchini and on your dehydrator the drying time will vary, anywhere from 8-14 hours.
To make in the oven: Line a cookie sheet with parchment paper. Lay zucchini evenly. Bake at 200 degrees for 2-3 hours. Rotate half way during cooking time.
Store chips in an airtight container.