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10 sprays non-stick spray

4 – 8 ounce boneless, skinless chicken breasts, trimmed and cut in half lengthwise into two pieces

One cup mild or medium green chili enchilada sauce (If you need gluten-free, look for Hatch Gluten Free or La Victoria brand.)

1 can (27 oz.) whole roasted and peeled green chilies (Sold near Mexican foods in most grocery stores.)

3 oz. reduced-fat cream cheese, room temperature

1/2 cup low-fat plain greek yogurt

2 cups grated low-fat mozzarella

 

Instructions:
Preheat oven to 375F/190 C. Spray a 9-inch x 13-inch casserole dish with non-stick spray. (I recommend using a glass or crockery casserole dish; any size that is close to that will work.)

Trim visible fat and other undesirable parts from chicken breasts and cut each one in half lengthwise. Put chicken into a small shallow pan, cover with water, and simmer over low heat until the chicken is done, about 15 minutes. Drain chicken into a colander in the sink (you can rinse if there’s a lot of scum.) Remove to cutting board to cool.

Put the enchilada sauce into a small saucepan and simmer over low heat until the sauce has thickened and reduced to 2 cups, about 20 minutes. (I’m not that good at eyeballing it, so I put it in a measuring cup to measure when I think it’s getting close.) Turn off the heat and stir in the cream cheese and greek yogurt.

After you remove the chicken, drain the can of whole green chiles into the colander and let them drain for a few minutes. Then one at a time, use your fingers to split the chiles open and remove the seeds, piling them into two piles so you can make two equal layers in the casserole. (If chiles still seem wet, you can blot them with a paper towel, but I didn’t need to do that.)

When the chicken is cool enough to handle, shred apart into bite-sized pieces.

Layer half the green chiles into the bottom of the casserole dish, arranging them so the whole surface is covered as much as you can. Over that make a layer of half the chicken, 1 1/2 cups of the sauce, and 1 cup of the grated cheese. Make another layer each of green chiles, chicken, sauce, and cheese.

Bake uncovered until the casserole is bubbling and cheese is melted and browning on top, about 40 minutes. Let sit about 5 minutes before cutting. Serve hot.

This will keep in the fridge for several days and can be reheated in the microwave, and also freezes well.

 

Slightly adapted from skinnytaste.com

 

Servings: 3 • Calories: 119 • Fat: 3 g • Protein: 19 g • Carb: 2 g • Fiber: 0 g • Sugar: 0 Cholest: 144 • Sodium: 140 (without the salt)

Makes 3 servings   Per serving   1 Leanest protein   2/3 fat serving   3 condiments Ingredients:

• 2 pounds peeled and deveined jumbo shrimp
• 1/4 teaspoon plus 1/8 teaspoon ground cumin
• 1/8 teaspoon Kosher Salt
• 1/4 teaspoon freshly ground black pepper
• 4 teaspoons extra-virgin olive oil
• 5 garlic cloves, crushed
• 4 teaspoons lime juice (from 1 medium lime)
• 4 tablespoons chopped fresh cilantro

Directions: Season the shrimp with cumin, and salt and pepper to taste. Heat a large nonstick skillet over medium-high heat. Add 2 teaspoons of the oil to the pan, then add half of the shrimp. Cook them undisturbed for about 2 minutes. Turn the shrimp over and cook until opaque throughout, about 1 minute. Transfer to a plate. Add the remaining 2 teaspoons oil and the remaining shrimp to the pan and cook, undisturbed, for about 2 minutes. Turn the shrimp over, add the garlic, and cook until the shrimp is opaque throughout, about 1 minute. Return the first batch of shrimp to the skillet, mix well so that the garlic is evenly incorporated and remove the pan from the heat. Squeeze the lime juice over all the shrimp. Add the cilantro, toss well, and serve.

Slightly adapted from Deliciously-Thin.com

Ingredients:

• 16 ounces of low fat cheddar cheese, shredded
• 3 eggs, well beaten
• 1 cup jalapenos, chopped
• salt and pepper to taste

Directions:

Put chopped peppers in bottom of a lightly buttered 9X13 pan.

Top with cheese and eggs and salt and pepper.

Bake uncovered for 30 minutes in a preheated 350 degree oven. Cut into squares and serve up delicious jalapeno fudge.

Per Square – 24 squares in a batch
Makes 5 servings

Per serving

1 Lean Protein

4/5 of a condiment

 

 

 

Ingredients:

• 1  cup  Raw Peppers, Green
• 1/2  cup  Cooked Tomatoes, diced
• 7  oz  Beef, ground, 98% lean
• 1/4  tsp  Salt Free Italian Seasoning

Preparation:

1. Add Italian seasoning to the ground beef and cook on stove top until browned.
2. While the beef is cooking, cut the top off of the green pepper, remove the membranes from the inside and clean thoroughly. Then pre-measure your fresh, green pepper (should weigh approximately 149 grams). Par boil pepper until al dente (not too soft).
3. Either add the diced tomatoes to the beef prior to stuffing, or stuff the pepper with the beef and top with diced tomatoes.
4. Bake at 350F degrees until pepper begins to lightly brown; approximately 15 minutes.

Per serving this provides: 1 Lean, 3 Greens, and 1 condiment

 

(2 hrs prep to table)

5 tsp Olive Oil
14 oz Ground Bison*
4 oz Fat Free Feta
10 oz Light Ricotta Cheese
1/2 cup Egg whites/beaters
4 cups Eggplant
2 cups Canned Whole Tomatoes (drained and diced)
3 Tbsp Onion (finely minced)
2 tsp Garlic (finely minced)
1/4 tsp Pepper
2 tsp Oregano (dried)
1/2 tsp Cinnamon
1 1/2tsp Tomato paste
1/2 cup Water
<Cooking Spray>
Preheat Oven to 400 degrees F.

Clean and dry eggplant, then peel. Slice into 1/4″ slices.
Measure volume as you slice to make sure you get full 4 cups. Arrange slices on a lightly sprayed parchment lined cookie sheet. Use 3 tsp olive oil to lightly brush the eggplant slices. Place in oven and bake for 20-30 minutes, until soft and golden.

Spray a deep lasagna or 3 qt casserole dish with cooking spray. Remove eggplant from oven and transfer eggplant in even layer to bottom of prepared dish.

Set oven to 375 degrees F.

In a large saucepan warm remaining oil over medium heat. Add onion and garlic and cook until onion is tender. Keep heat medium-low and add ground bison. Stir consistently and cook until meat is just browned all over. It is important to cook this meat slowly at a
lower temp to prevent it from drying out. After browning, remove immediately from heat and cover.

In a bowl, combine tomatoes, tomato paste, water, oregano, cinnamon and pepper. Add mixture to the skillet incorporate fully. Return skillet to stove and continue cooking over medium-low heat or until
liquid has been absorbed/reduced. Spread meat mixture evenly atop eggplant layer.

In a medium bowl blend ricotta, feta, and eggs. Pour mixture over over eggplant and meat layers and spread evenly. Place in oven and bake for 40-45 minutes or until top begins to turn golden brown.
Remove and let set for 15-20 minutes before slicing and serving.

Makes 4 complete portions, each contains:
1 Lean, 3 green, 3 condiments, 1 1/3 fat

.

*While Bison is the ideal choice for this recipe, Extra Lean Ground Turkey may be substituted if you can not locate this lean choice.

Eggplant Lasagna

Eggplant appx 3 med size (445 g cooked) (9 green)
2 14 oz cans of diced tomatoes – less than 5 g of carbs per serving (7 green)
1/2 tsp italian seasoning (1 condiment)
1/2 tsp garlic powder (1 condiment)
1.5 packages of Jennie O Hot Italian Turkey sausage  (22.5 oz cooked) (4.5 lean)
16 oz 1 or 2% cottage Cheese (1 1/2 leaner)
1/4 c egg beaters (1/8 leanest)
1 3/4 c low fat Mozzarella Cheese (1 3/4 lean)

Preheat over to 400. Slice the eggplant, sprinkle with salt, put in single layer on parchment paper, lightly salt and bake turning half way. Takes 2 baking sheets. Once done, reduce oven to 350 degrees.

Stir together diced tomatoes, italian seasoning and garlic powder. Simmer over low heat till thickened. About 30 minutes.  Take turkey sausage out of skins and brown, stir in with tomtoes.

In a food processor or blender, mix together cottage Cheese and egg beaters.  Blend until smooth.

In 9X13 in pan spread 1/4 tomato sauce in bottom of pan. Put down one layer of cooked eggplant, spread 1/2 cottage cheese mixture on eggplant, spread 1/2 remaining sauce, sprinkle on 1/2 the mozzarella, repeat.

Bake at 350 for 45 min.

The entire recipe makes:
16 green, 8 Lean, 2 condiments

This recipe makes 8 servings. Each serving is:
2 green, 1 lean, .25 condiments

12 whole green chiles (canned)
6 egg whites
3.5 ounces cooked, finely shredded chicken
12 oz part-skim mozzarella
1/2 tsp cream of tartar
1 tsp garlic powder
1 tsp onion powder

Preheat the oven to 400 degrees.

In a bowl, mix together 10 ounces part-skim mozarella cheese with 3.5 ounces cooked, shredded chicken, 1/2 tsp garlic powder and 1/2 tsp onion powder. Set aside.

Whip the egg whites on high with 1/2 tsp of cream of tartar, 1/2 tsp garlic powder and 1/2 tsp onion powder until stiff peaks form. This took about five-ish minutes for my Kitchenaid stand mixer.

Spray a 9 x 13 glass baking dish with cooking spray. Spread half of the whipped egg whites on the bottom of the pan.

Carefully remove the canned chiles, split down one side and place a tablespoon or two (depending on the size of the chile) onto the opened chile. Fold the chile around the filling and press the filled chile into the mixture, lining them up like you would an enchilada. Make sure to press the chile into the eggs so the eggs envelop the sides of the chile. Repeat the process for the remaining 11 chiles, lining them up like you would if you were making enchiladas.

Spread the remaining whipped egg whites over the chiles and sprinkle with the remaining cheese.

Cover with foil and bake 30 minutes. Remove from oven, increase the temperature to 450 degrees, remove foil and return to the oven for another ten-ish minutes until the cheese on top is bubbly and the eggs are browned a bit. (See above picture).

Servings: 4 (3 chile rellenos = 1 serving)

(per serving): 1 lean, 1.5 green, 1.25 condiments

Makes 4 servings

Per serving

1 Leaner protein

2 vegetables

1 fat

2 ½ condiments

 

Ingredients

•         1 ripe avocado, removed from skin

•         ½ cup plain Greek yogurt

•         ½ teaspoon garlic granulated garlic

•         ½ teaspoon onion powder

•         ¼ teaspoon salt

•         ¼ ground pepper

•         1 ½ pounds chopped or shredded cooked chicken

•         ¼ cup red onion, chopped

•         2 tablespoons lime juice

13 ounces romaine lettuce leaves

 

Instructions

1. In a medium bowl mash together avocado and greek yogurt until smooth.
2. Stir in onion powder, salt, and pepper.
3. Add chicken and red onion to avocado mixture and stir until all ingredients are combined.
4. Squeeze in half the juice from the lime. Give it a taste, squeeze in the rest of the lime if needed. I used all of the lime juice.
5. Serve wrapped in lettuce leaves, or anyway you typically enjoy chicken salad.

Notes

Make ahead instructions

This recipe can be made up to 3 days ahead of time and stored in the refrigerator.

Nutrition Information

Serving size: ¾ cup Calories: 140 Fat: 4 Fiber: 3 Protein: 17

Slightly adapted from Linda’s Low Carb Recipes at www.genaw.com and taken from Sandy’s Kitchen

Ingredients:

7 oz raw chicken breasts to yield 4.5 oz cooked (3/4 Lean)

1 piece of bacon, cut into pieces or I used a few sprinkles of turkey bacon bits

1/4 cup mushrooms (this is after cooked measurement), sliced (1/2 Green)

1/4 cup sliced green peppers (1/2 Green)

1 tablespoon light butter (1 Healthy Fat)

1 ounces or 1/4 cup reduced fat cheddar cheese, shredded (1/4 Lean)

1/4 tsp garlic salt (1 Condiment)

1/8 tsp pepper (1/4 Condiment)

1 tbsp Smokin Joe Jones No Sugar Added BBQ Sauce (www.netrition.com) (1 Condiment)

 

Directions:

Season the chicken with garlic salt and pepper; grill until just done. Keep the chicken warm. Meanwhile, fry the bacon in a skillet until crisp; drain on paper towels. Sauté the mushrooms and green peppers in butter until tender. Place the chicken on a foil-lined baking sheet. Top chicken with BBQ sauce, the mushroom and green pepper mixture, crumbled bacon and then with the shredded cheese. Broil until cheese is melted and bubbly.

 

1 Serving with 1 Lean, 1 Green, 2.25 Condiments and 1 Healthy Fat

Ingredients:
7 ounces of raw salmon filet, skin removed
2 tsp liquid smoke (1/2 condiment)
2 tsp kikoman low-sodium soy sauce (1 condiment)
2 Tbsp Walden Farms Original BBQ Sauce (1 condiment)
1/4 tsp minced garlic (1/4 condiment)
1/4 tsp onion powder (1/4 condiment)
scant sprinkling of cracked black pepper

Preheat oven to 350 degrees.

Cut off a piece of foil twice the size of the filet and lay it on a baking sheet. Spritz the foil with cooking spray. Lay the fish in the center of the foil. Pour the liquid smoke, soy sauce and bbq sauce over the filet. Sprinkle the minced garlic, onion powder and cracked black pepper over the filet.

Wrap tightly and bake at 350 degrees 20-30 minutes until the fish flakes easily.

1 lean, 3 condiments