Category: Uncategorized

Slightly modified from  Real Housemoms

Makes 4 servings
Per serving
1 Leaner protein
3 vegetable servings
3 condiments
1 fat

Ingredients

4 teaspoons  olive oil
•       4 – 9 ounce boneless skinless chicken breasts
•       1/2 tsp salt
•       ½ tsp pepper
•       1 tsp garlic powder
•       1 cup scallion (green onion) sliced
•       2 cloves of garlic, chopped
•       2 cups yellow squash, sliced
•       2 cups zucchini, sliced
•       salt & pepper to taste
•       1 tsp dried oregano
•       1 cup cherry tomatoes, cut in half
•       ¼ c fresh basil

Instructions

1. preheat oven to 350 degrees
2. heat olive oil in a large, oven safe skillet over med high heat
3. season both sides of chicken with salt, pepper and garlic powder
4. place in pan and cook on first side for 5 min until golden brown
5. turn and cook the other side for another 5 min until golden brown
6. place in oven and cook for 10 minutes or until chicken is cooked through and juices run clear
7. remove from oven and place chicken on a plate
8. place back on stove over medium high heat
9. add in the onion and cook for 2-3 min
10. add in the garlic, cooking for 1-2 min
11. add in the squash, zucchini, and oregano.
12. place a lid on the pan and cook for 3-4 min until squash is tender but not mushy
13. season with salt and pepper to taste
14. stir in the tomatoes and cook until warmed through
15. place the chicken back in the skillet and any juices on the plate, just until chicken is warmed
16. sprinkle basil over top and serve
17. serve and enjoy!

 Brown the Turkey.  Drain the fat and Add Water.   Add Taco Seasoning.  Mix it all up and let it Simmer

 Mix Salad & Tomatoes.  Add meat and Salsa and Advocado.

1 lean, 3 greens, 1 condiment, 1 healthy fat

Serves 1 – 1 Lean, 2 Green, 2 Condiments

Ingredients:
1/4 tsp whole peppercorns
1/8 tsp kosher salt
1/2 tsp dry mustard
1/4 tsp garlic powder
1/4 tsp dried thyme
7 oz raw flank steak
3/4 cup mushrooms, sliced thin
3/4 cup green bell peppers, chopped

Directions:

1. Mix the peppercorn, salt, mustard, garlic powder, and thyme.
2. Rub evenly over steak.
3. Let stand for 10 minutes.
4. Heat a non-stick grill pan over medium heat.
5. Grill steak five to seven minutes on each side, until steak is desired doneness.
6. Grill mushrooms and green peppers until tender; serve alongside steak.

1 lean, 3 green servings – makes 2 servings

Ingredients

12 oz skinless, boneless chicken breast (or rotisserie chicken that’s already cooked for convenience)

1 cup chopped red bell pepper

1 cup chopped green bell pepper

8 oz (1 cup) broccoli slaw

1/2 cup chicken broth

2 tbs low sodium no carb soy sauce

1 tsp crushed red pepper

Recipe from getskinnybehappy.com

Prep Time: 10 mins (+3 hour set time)
Cooking Time: 0 mins
Servings: 4

Ingredients

• 1 package of sugar free cranberry jello (1/2 cup is allowed for a snack)
• ½ cup chopped celery (1 green)
• 7 chopped walnut halves (1 snack)

Directions

Mix jello according to package directions. Add celery and walnuts. Allow to set. Stir before serving. Makes 4-1/2 cup servings.

**This is great for Holidays!

Info per serving:
1/4 green | 1/2 snack

Makes 6 servings

Per serving

1 vegetable

2 condiments

2 fats

½ optional snack

Ingredients:

1 tsp. + ¼ tsp. salt (I used kosher salt)

1 lb. broccoli crowns, trimmed and cut into same-size flowerets

1 large clove of garlic

2 T red wine vinegar

generous pinch hot pepper flakes (I used Aleppo pepper)

4 T extra-virgin olive oil

1/2 cup slivered almonds

3 ounces crumbled fat free Feta cheese

Instructions:

Fill a medium-sized pot with water, add 1 tsp. salt, and bring to a boil. While the water is heating, trim the broccoli crowns and cut into bite-sized flowerets. (Make them all the same size so they will cook the same amount.) When water is boiling, add the broccoli, cook for exactly 3 minutes, then drain broccoli into a colander placed in the sink and let it cool.

Mash the garlic with 1/4 tsp. salt. (I used a mortar and pestle, but you can use anything that will smash up the garlic.) Mix in the hot pepper flakes and red wine vinegar and let it sit for about 10 minutes.

Add almonds to a hot pan and dry roast them until. they are lightly browned, about 2-3 minutes. (Watch carefully because they can go from lightly browned to burned rather quickly.) Put the almonds on a plate covered with a paper towel and let almonds cool a few minutes.

After 10 minutes, whisk the remaining 4 T of olive oil into the vinegar-garlic mixture. Combine the broccoli, Feta, and half the almonds in a bowl; then toss with the dressing to coat. Serve salad right away, with remaining almonds sprinkled over the top.

Makes 4 servings

Per serving

1 ounce protein

2 vegetable servings

1 ½ condiments

1 ½ fats

• 2 Tbsp olive oil
• 2 garlic cloves, crushed
• 10 oz. fresh spinach
• 1 15 oz. can diced tomatoes, drained
• 2 Tbsp minced onion
• 4 eggs
• Salt and Pepper
• Paprika, sprinkle as garnish

Directions

• Preheat oven to 350.
• To a large skillet or saucepan, add the olive oil and saute the garlic for a minute, before adding the spinach.  Toss the spinach around for a minute, then add the diced tomatoes.  Toss together and then add the minced onion.  Let simmer until most of the liquid has cooked off, about 5-7 minutes.
• Place the sauteed spinach into an ovenproof, creating divets for the eggs.  Crack 1 egg into each hole.
• Bake the spinach and eggs for about 8 to 10 minutes, or until egg whites have turned white.
• Once cooked, remove from the oven and sprinkle with salt, pepper and paprika.

Slow Cooker Green Chile Shredded Beef Cabbage Bowl with Avocado Salsa

Slightly Modified from Kaylen’s Kitchen

**Avocado salsa as a separate recipe because avocado is a fat serving and you add no fat with beef.

Makes 5 servings

Per serving

1 Lean protein

3 vegetables

2 ¼ condiments

Ingredients for Slow Cooker Beef:

2 1/4lb. beef chuck roast, well trimmed and cut into thick strips (I had nearly 3 lbs. of beef before it was trimmed.)

1 T Kalyn’s Taco Seasoning (or your favorite Southwestern spice blend)

10 sprays pan spray

2 cans (4 oz. can) diced green chilies with juice

Ingredients for Cabbage Slaw and Dressing:

3 cups green cabbage

3 cups red cabbage

1/2 cup thinly sliced green onion

6 T low fat plain greek yogurt

1 packet Splenda or Stevia to cut the taste of the yogurt

4 tsp. fresh squeezed lime juice (I use my fresh-frozen lime juice)

2 tsp. (or more) Green Tabasco Sauce

Makes 8 servings

Per serving

1 fat serving

¼ condiment

Ingredients for the Avocado Salsa:

2 large avocados, diced – 8 ounces total weight

1 T fresh-squeezed lime juice (I use my fresh-frozen lime juice)

1 T extra-virgin olive oil

1/2 cup finely chopped cilantro (or use thinly-sliced green onion if you’re not a cilantro person)

 
Instructions:
Trim all visible fat and any undesirable parts from the chuck roast and cut into thick strips. (It may already be in strips when you’re through trimming, but aim for same-size strips.) Rub strips of beef with the taco seasoning. Heat the oil in a large, heavy frying pan and brown the beef well on all sides. (Don’t skip this step; the browning adds a lot of flavor.)

Put the strips of browned beef in the slow cooker and pour in the diced green chiles and juice from the cans. Cook on high for 3-4 hours, or until the beef shreds apart easily. (If you’re going to be out you can also cook this for 6-8 hours on low.) When the beef is done, use a large slotted spoon to remove it to a cutting board, leaving the liquid in the slow cooker. Shred the beef apart with two forks and put it back in the slow cooker to absorb the liquid and keep warm while you make the cabbage slaw and salsa.

Cut the cabbage into very thin strips. (We used a Mandoline Slicer with the 1.5 mm blade to make really thin slices, but you can also cut it by hand.) Slice the green onions. Whisk together the mayo, lime juice, and Green Tabasco sauce to make the dressing. (Taste to see if you want more lime or Green Tabasco and adjust to taste.) Then put the cabbage and green onions into a bowl and toss with the dressing.

Peel and cut up the avocado, place in a bowl, and toss with the lime juice. Finely chop the cilantro (or green onion) and add it to the avocado. Drizzle in the olive oil and gently toss again.