Un-Stuffed Peppers

Makes 5 servings

Per serving

1 Lean protein

3 vegetables

3 condiments

3/4 cup yellow onion chopped

1 pound 95% lean ground beef (or turkey)

1 pound low fat low sodium turkey Italian sausage

1/2 cup celery stalks chopped

1cup  yellow squash chopped

1 tbsp dried oregano

1 tbsp dried basil

1 14 ounce can of chopped tomatoes

1/2 tsp black pepper

1 tsp salt

5  bell peppers (to stuff) – 1 1/2 pounds total weight

Directions:

Brown meat and onions. Drain. Add veggies and spices and simmer until peppers are soft.

GARLIC & LEMON CHICKEN WITH GREEN BEANS

Makes 4 servings

Per serving

1 Leaner protein

1 fat

3 condiments

1 ¾ vegetables

4 teaspoons olive oil

2 tablespoons lemon juice

1 thinly sliced lemon – this may be used for flavoring but do not eat the lemon slices because that would add too many carbohydrates

4 cloves garlic, minced

1 teaspoon salt

1/2 teaspoon freshly ground black pepper

1 lb pound trimmed green beans

4 – 9 ounce chicken breasts

DIRECTIONS

Preheat oven to 400°F ( 180). Coat a large baking dish or cast-iron skillet with 2 teaspoons of the olive oil. Arrange the lemon slices in a single layer in the bottom of the dish or skillet.

In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper; add the chicken and green beans and toss to coat. Pour this mix into the pan and spread around evenly.

Roast for 50 minutes or until cooked through. Serve warm.

Spaghetti Squash Lasagna with Broccolini

Slightly adapted from eatingwell.com

Makes 5 servings

Per serving

3 vegetables

1 ounce protein

3/5 fat serving

2 ½ condiments

•             1 2 1/2- to 3-pound spaghetti squash, halved lengthwise and seeded – use 5 ½ cups cooked squash

•             1 tablespoon extra-virgin olive oil

•             2 cups broccolini, chopped

•             4 cloves garlic, minced

•             1/4 teaspoon crushed red pepper (optional)

•             2 tablespoons water

•             1 ¼ cup shredded part-skim mozzarella cheese, divided

•             1/4 cup shredded Parmesan cheese, divided

•             3/4 teaspoon Italian seasoning

•             1/2 teaspoon salt

•             1/4 teaspoon ground pepper

Preparation

1. Position racks in upper and lower thirds of oven; preheat to 450°F.
2. Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
3. Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper (if using); cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl.
4. Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir 3/4 cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining 1/4 cup mozzarella and 2 tablespoons Parmesan.
5. Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.

Chicken Souvlaki Sticks with Yogurt Dipping Sauce

Makes 6 servings
Per serving: 1 leaner protein (this includes chicken with yogurt sauce)
3 condiments
1 fat
½ vegetable serving

*16 bamboo or metal skewers
*1/4 cup lemon juice
*3 tablespoons lemon zest
*2 tbsp. of finely chopped oregano leaves
*1/2 teaspoon of crushed red pepper flakes
*2 tablespoons of extra-virgin olive oil
*4 cloves of garlic minced
*2 ¾ pounds raw cubed chicken tenders
*2 cups of low fat plain Greek Style Yogurt
*1 ½ cups of seedless cucumber (You will grate this into the yogurt dip)
*1/2 teaspoon ground cumin

Directions: Combine the zest and juice of lemons, oregano, red pepper flakes and olive oil in a dish. Paste the garlic by mashing it with coarse salt then add ¾ of it to the marinade reserving some for dipping sauce. Add chicken tenders to the marinade and season with salt and pepper, turn in marinade to coat, let stand for 10 minutes. Thread tenders on damp bamboo or metal skewers and cook 7 to 8 minutes turning once, until firm and juices run clear. While skewers cook, combine yogurt with juice of remaining clove of garlic, grated cucumber, cumin and salt to taste. Yogurt dip makes 6 serving.

** Remember to soak your skewers in water if you are using bamboo.

Buffalo Cauliflower

Makes 6 servings  (Preheat the oven to 450°F)

Per serving: 

2 vegetables

3 condiments

1 healthy fat (optional) **

6 cups chopped Fresh Cauliflower

4 teaspoons Grapeseed Oil

¼c Cajun Garlic Power Sauce

1tbsp All Spice

1/4 cup Hidden Valley Light Buttermilk Ranch Dressing (Optional) **

Clean and chop the cauliflower into bite-sized pieces. In a bowl, combine the cauliflower with just enough olive oil to lightly coat the cauliflower and toss. Sprinkle with seasoning.  Spread the cauliflower on a baking sheet and bake for 30 to 35 minutes or until browned, turning once.  When the cauliflower is done, remove from the oven and sprinkle Cajun Garlic Power Sauce to combine.   Optional: Serve with Ranch and celery sticks.

 

Crock Pot 3 Envelope Roast

Makes 15 servings

Per serving

1 Lean protein

2 ¼ condiment

 

Ingredients:

7 pound beef roast such as chuck roast

1 envelope of dry Italian salad dressing mix

1 envelope of dry ranch salad dressing mix

1 envelope of brown gravy mix

2 cups water

Instructions : Put the water in a measuring cup that is larger than the amount of water you are using. Now add and mix all three envelopes to the water. Mix until blended completely. Brown the roast (if desired). Add the meat to your cooker. Pour the water, salad dressing mixture over the roast. In the slow cooker cook it on high for about 4 hours on low about 8 hours.

Ingredients:

2 cups reduced sodium chicken broth (2 condiments)

2 cups water

1 cup rotel diced tomatoes with green chilies (2 greens)

1 teaspoon reduced sodium taco seasoning mix (1 1/2 condiments)

1/2 teaspoon cumin (1/2 condiment)

1/4 teaspoon chili powder (1/2 condiment)

1 clove garlic, minced (1 condiment)

13-14 oz raw chicken breasts – should yield 9 oz cooked (1 1/2 lean)

2 cups cabbage, chopped  (May need more because of shrinkage) (4 greens)

2 oz Kraft 2% Mexican Cheese to garnish (1/2 lean)

Directions:

Combine chicken broth, water, diced tomatoes, taco seasoning, cumin, chili

powder, garlic, cabbage and chicken in a crock pot. Cook on low for 6 to 8 hours

or on high 3 to 4 hours. Shred chicken breasts in crock pot before serving. Pour soup into bowls and top with cheese and add avocado if you like (1/4 of a small avocado is approx 1 healthy fat)

Servings: 2  

Each serving 

1 Lean

3 Greens

2.25 Condiments

* If you do not add the cheese, use 18 oz raw chicken breasts which should yield 12 oz cooked.