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
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
Directions
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.
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:
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:
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:
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.
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