Category: Uncategorized

Greek Grilled Chicken

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

very-greek-grilled-chicken-recipe-kalynskitchen

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.

 

 

Barbacoa Beef

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

Barbacoa

Barbacoa Beef

Slightly modified from gimmiesomeoven.com

 

Makes 7 servings

Per serving

1 Lean protein

3 condiments

 

  • 3 1/4lbs chuck roast (fat trimmed), cut into 2-inch chunks
  • 2 cloves garlic, minced
  • 4 tablespoons chipotles in adobo sauce, chopped
  • 1/4 cup white onion, finely chopped
  • 2 teaspoons cup fresh lime juice
  • 2 tablespoons apple cider vinegar
  • 3 bay leaves
  • 1 teaspoon ground cumin
  • 1 teaspoon dried Mexican oregano (or regular oregano)
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 tsp ground cloves
  • 1/2 cup beef broth or water

 

This barbacoa recipe is simple to make in your slow cooker, and makes the most tender, flavorful, delicious barbacoa beef.

PREP: 10 MIN COOK: 4 HOURS 10 MIN TOTAL: 4 HOURS 20 MIN

DIRECTIONS:

Combine all ingredients in the bowl of a slow cooker. Toss gently to combine. Cover and cook on low for 6-8 hours, or on high for 3-4 hours, or until the beef is tender and falls apart easily when shredded with a fork.

Using two forks, shred the beef into bite-sized pieces inside of the slow cooker. Toss the beef with the juices, then cover and let the barbacoa beef soak up the juices for an extra 10 minutes. Remove cover and use a pair of tongs or a slotted spoon to serve the barbacoa beef.

If not using immediately, refrigerate the barbacoa beef with its juices in a sealed container for up to 5 days. Or freeze it for up to 3 months.

 

 

Greek Turkey Burger

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

turkey

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)

Directions:
Place turkey, feta, red pepper, spinach and seasonings into a mixing bowl. Mix until just combined.
Form patties and cook however you like to cook burgers. Grill (indoor or out), cook in hot skillet, or broil under broiler. Cook for 3-4 minutes per side or until an internal thermometer has reached 165 degrees.

Servings: 1 Lean, 3/4 of 1 Green and 3 Condiments

Spicy Cod Soup

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

 spicy fish soup

Spicy Cod Soup

Makes 3 servings

Per serving

1/3 of a Leanest protein serving

1 fat

2 1/3 condiments

1 1/3 vegetables

 

1 tablespoon olive oil

3 cloves garlic, minced

½ cup jalapenos, sliced (seeds removed for a less spicy soup)

¼ teaspoon cumin

1 (15.5-ounce) can low-sodium diced tomatoes in their juices

1 ½ cups low-sodium fat free chicken broth

10 ounces cod fillets

¼ teaspoon Sea salt

½ teaspoon freshly ground pepper

 

 

Preparation:

 

Place a large saucepan over medium heat. Add the oil followed by the garlic, jalapenos, and cumin then cook just until the garlic browns slightly. Increase the heat to high, add the tomatoes, broth, salt, and pepper then bring to a boil. Reduce the heat to low and simmer for 20 minutes to allow the flavors to marry.

 

Add the cod and cook just until the fish begins to flake, about 5 minutes. Gently stir to break the cod into large chunks then serve.

 

Cilantro Lime Cucumber Salad

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

cilantro

Cilantro-Lime Cucumber Salad

 Slightly adapted  from The Food Charlatan

Makes 4 servings

Per serving

2 vegetables

2 fats

2.5 condiments

 

  • ¼ cup jalapeno, seeded and finely diced
  • 2 cloves garlic, finely minced
  • 3 tablespoons fresh lime juice
  • 1/4 teaspoon crushed red pepper
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 2 tablespoons plus 2 teaspoons olive oil
  • 3 ¾ cups cucumbers, very finely sliced (see photos)
  • 4 tablespoons minced cilantro, to taste

 

Instructions

  1. Dice the jalapeno and garlic and add to a medium-sized bowl.
  2. Add 3 tablespoons of fresh lime juice, crushed red pepper, salt, and pepper. Use a whisk to incorporate the olive oil. Set aside.
  3. Finely slice the cucumbers. Use a mandolin if you have it, but a very sharp knife will do the trick. Add the cucumbers to the dressing and stir together.
  4. Finely mince the cilantro and add it to the bowl. Stir to combine. You can either let it sit in the fridge to marinate for a couple hours, or serve immediately.

Notes

Make sure that you let the salad sit on the counter for a little while before serving if it’s been in the fridge; the olive oil solidifies slightly when it’s cold.

 

Crawfish Etouffee’

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

crawfish

Crawfish Etouffee
Makes 2 servings
Per serving
1 Leanest protein
1 healthy fat – you will need to add one more fat serving
2.75 condiments
2.5 vegetables

14 oz cooked crawfish tails (2 leanest)
2 wedges garlic and herb Laughing Cow cheese (1 HF)
1 tbsp light margarine (1 HF)
2 tbsp chopped onion (2 cond.)
1 clove garlic, minced (1 cond.)
½ cup celery (1 green)
1 cup green bell pepper (2 green servings)
2 tsp tomato paste (2 cond.)
1/2 cup chicken broth (1/2 cond.)
3 cups Cauliflower rice (2 green)

Sautee garlic, onion and celery in margarine.  Add crawfish and remaining ingredients to pot and simmer until done.  Serve on Cauli-rice.

Creamy Buffalo Chicken Cauliflower Bake

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

creamy cauliflower

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.

Enchilada Bake

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

enchilada bake

Enchilada Bake

Makes 3 servings

Per serving
1 Lean protein
1 1/3 vegetable servings
3 condiments

Ingredients:
10 sprays non-stick pan spray
1/2 cup green spring onion, finely chopped
6 ounces shredded cooked chicken breast
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 teaspoons chili powder
¼ cup Old El Paso™ enchilada sauce (from 19-oz can)
One cup canned low sodium diced tomatoes
1/2 cup shredded low fat sharp Cheddar cheese (2 oz)
1 cup shredded low fat pepper Jack cheese (4 oz)
3/4 cup plain low fat greek yogurt
4 ½ ounces Sliced avocado
½ cup Fresh cilantro

1. Heat oven to 350°F. Spray 8-inch square (2-quart) or 13×9-inch (3-quart) ceramic or broiler-proof baking dish with 5 sprays cooking spray.
2. Heat 10- or 12-inch skillet over medium-high heat. Add 5 sprays pan spray and onion; cook 5 minutes or until onion is soft.
3. Reduce heat to low. Add chicken, green chiles, chili powder, tomatoes and ¼ cup of the enchilada sauce; stir to combine. Remove from heat.
4. Stir in Cheddar cheese. Transfer chicken mixture to baking dish. Top evenly with pepper Jack cheese.
5. Bake 10 to 15 minutes.
6. Turn oven control to broil. Place baking dish about 5 inches from broiler; broil 1 to 2 minutes or until cheese is golden and bubbly. Remove from broiler. Top with avocado and cilantro.
7. Serve immediately.

Mushroom and Egg Bake

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

baked-eggs-mushrooms-6-kalynskitchen

Mushroom and Egg Bake

slightly adapted  from Kaylin’s Kitchen

Makes 2 servings

Per serving

2 ounces of protein

3 vegetables

2 condiments

Ingredients:

1 lb. brown Crimini (Baby Bella) mushrooms, washed and thickly sliced

10 sprays pan spray – no fats added with eggs

salt and fresh ground black pepper to taste

4 eggs

2-3 tsp. freshly grated Parmesan

2-3 tsp finely chopped parsley for garnish (optional)

 Equipment:

I baked my eggs in individual oven-proof baking dishes, but if you don’t have any dishes like this you can use a regular casserole dish and bake all the mushrooms and eggs in one dish.

Instructions:

Preheat oven or toaster oven to 400F/200C.  Spray 2 individual baking dishes or a flat casserole dish with non-stick spray.

Wash mushrooms and spin dry or dry with paper towels.  Slice mushrooms into slices about 1/2 inch thick.  Heat spray in a large frying pan over high heat and saute mushrooms until they have released all their liquid and the liquid has evaporated, about 6-8 minutes.  Season mushrooms with a little salt and fresh ground black pepper and quickly transfer to baking dishes.

Break two eggs over the mushrooms in each individual dish (or four eggs over all the mushrooms in a casserole dish.)  Season eggs with a little salt and fresh ground black pepper to taste and sprinkle a little Parmesan over them.

Crawfish Deviled Eggs

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

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Crawfish Deviled Eggs 
Makes 6 servings
Per serving
1/2 Lean protein
3 condiments

INGREDIENTS
9 large eggs
1 tblsp grapeseed oil
¼ cup onion, finely diced
1/2 stalk celery, finely diced
1 small jalapeno, finely diced
1/2 small poblano, seeded and finely diced
1/4 teaspoon cayenne pepper
1 teaspoon paprika
¼ teaspoon salt
¼ teaspoon pepper
10 ounces crawfish tails (16 whole pieces reserved, the remainder roughly chopped)
2 teaspoons fresh chives, minced
1 tablespoon fresh lemon juice (1/2 lemon)
2 tablespoons plain low fat greek yogurt
1 tablespoon Creole mustard

DIRECTIONS

Place eggs in a saucepan and cover them with cold water, not too deep. Place on burner on HIGH heat. Once they start to boil turn on the timer to 3 minutes.
When the timer goes off, quickly take off the heat, put on the lid and reset the timer to 8 minutes. When 8 minutes are up, take to sink and run cold water over them for about a minute, let them soak a bit to cool off. Once the eggs are cool, peel and cut them in half lengthwise, separating the yolks from the whites. Set both aside.

In a large skillet, sautee oil with the onions, celery, jalapenos, poblanos, and spices. Season with salt & pepper. Cook for 4 minutes to sweat the vegetables. Add the crawfish and cook for another 5 minutes. Let the mixture cool.

Put the cooked egg yolks in a mixing bowl and mash them with a fork or potato masher. Add the lemon juice, yogurt and mustard and mix to combine. Fold in the cooled crawfish mixture.

Spoon the crawfish mixture into the cooked whites. Transfer to a serving platter and sprinkle with chives and top each with a crawfish tail.