Category: Uncategorized

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