Category: Uncategorized

Chili Lime Shrimp

by My Team My Health, posted in Recipes, Seafood, Uncategorized

chili-lime-shrimp-yogurt-cookin-canuck-blog2-3

Chili Lime Shrimp

slightly revised from cookin canuk

Makes 4 servings

Per serving

½ Leanest protein serving

3 condiments

½ fat serving

 

•             18 ounces large shrimp, peeled except for tails

•             2 tsp olive oil

•             2 garlic cloves, minced

•             ¾ tsp chili powder

•             ½ tsp lime zest

•             ⅛ tsp salt

•             2 Tbs lime juice

The sauce:

•             ½ cup plain low fat Greek yogurt

•             ¼ cup finely minced cilantro

•             1 tbsp milk

•             1 tbsp fresh lime juice

•             1 garlic clove, grated on a microplane

•             1 packet Splenda or Stevia

•             ⅛ tsp salt

Instructions

1.    In a large bowl, combine the shrimp, olive oil, garlic, chili powder, lime zest and salt. Toss to combine. Let rest for 15 minutes.

2.    Heat a large non-stick skillet over medium-high heat. Add the shrimp mixture and cook until the shrimp are just cooked through, about 1 minute per side.

3.    Squeeze the lime juice over the shrimp and stir to coat.

4.    Transfer the shrimp to a serving platter.  Serve with the yogurt sauce.

The sauce:

1.    In a medium bowl, stir together the yogurt, cilantro, milk, lime juice, garlic, honey and salt.

Cuban Picadillo

by My Team My Health, posted in Pork/Beef, Recipes, Uncategorized

cuban-picadillo

Cuban Picadillo

Slightly revised from http://www.skinnytaste.com

Makes 4 servings

Per serving

1 Lean protein

1 ¼ vegetables

3 condiments

INGREDIENTS:

•             1/4 cup chopped onion

•             2 cloves garlic, minced

•             1 cup tomato, chopped

•             1/2 bell pepper, finely chopped

•             2 tbsp cilantro

•             1-1/2 lb 93% lean ground beef

•             4 oz (1/2 can) Goya tomato sauce

•             ¼ tsp kosher salt

•             ½ tsp fresh ground pepper

•             1 tsp ground cumin

•             1-2 bay leaf

•             2 tbsp alcaparrado (capers or green olives would work too)

DIRECTIONS:

1.      Brown meat on high heat in large sauté pan and season with salt and pepper. Use a wooden spoon to break the meat up into small pieces. When meat is no longer pink, drain all juice from pan.

2.      Meanwhile, while meat is cooking, chop onion, garlic, pepper, tomato and cilantro.

3.      Add to the meat and continue cooking on a low flame. Add alcaparrado and about 2 tbsp of the brine (the juice from the olives, this adds great flavor) cumin, bay leaf, and more salt if needed. Add tomato sauce and 1/4 cup of water and mix well. Reduce heat and simmer covered about 20 minutes.

Cheesy Cauli Shepherd’s Pie

by My Team My Health, posted in Pork/Beef, Recipes, Uncategorized

cauli-shepherds-pie2

Cheesy Cauli Shepherd’s Pie

slightly revised from alldayidreamaboutfood.com

Makes 4 servings and per serving you receive:

 

·         1 lean protein

·         3 greens

·         3 condiments

 

7 ½ oz. cooked ground lamb

7 ½ oz. cooked ground beef

1/2 cup chopped green onion

1 tsp. salt

1/2 tsp. pepper

1 clove garlic, minced

2 tbsp. chopped fresh rosemary

Topping:

1 ½ lbs. cauliflower florets

2 garlic cloves

1/2 tsp. salt

1/2 tsp. pepper

4 ounces grated part-skim cheddar cheese

Filling:

In a large skillet over medium heat, brown the lamb and beef until cooked through, about 10 to 12 minutes. Using a slotted spoon, remove to a separate plate or bowl. Drain all but 1 tbsp fat from the pan and discard.

Return pan to heat and add onion, salt and pepper. Cook until onion is soft, about 5 minutes. Add garlic and cook until fragrant, 1 minute more.  Stir in chopped rosemary and remove from heat. Transfer filling to a 2 quart casserole dish

Topping:

Preheat oven to 400F.

Set a steaming basket into a large stockpot and add water to the bottom. Add cauliflower and garlic cloves and steam until cauliflower is very tender, 6 to 8 minutes.

Drain cauliflower well and transfer to a blender or food processor, along with the garlic cloves. Add salt and pepper and blend until smooth (you may need to do this in batches, depending on the size of your blender or processor).

Spread over the filling in the casserole dish and sprinkle with cheese. Bake 20 to 25 minutes, until filling is bubbling and cheese is melted.

Turn broiler on high and broil 4 to 6 inches from heat for 3 or 4 minutes to brown cheese. Remove and let sit a few minutes before serving.

Green Bean Casserole – Low Carb

by My Team My Health, posted in Meatless, Recipes, Uncategorized

greenbeancasserole-1

Green Bean Casserole

Slightly revised from peaceloveandlowcarb.com

Makes 6 servings

Per serving

2 vegetables

3 condiments

1 fat

INGREDIENTS

1 lb. Fresh Green Beans – Cleaned, Trimmed and Halved

1/4 Cup Almond Flour

3/4 tsp. Sea Salt

½ tsp. Black Pepper

1 cup leeks – Thinly Sliced

8 oz. Mushrooms – Rough Chopped

1 Tbs. Butter

3 Large Cloves Garlic – Minced

½ Cup Chicken Stock

1/4 Cup Heavy Cream

¼ Cup Parmesan Cheese – Grated

DIRECTIONS

In a large pot of salted water, bring the green beans to a boil. Boil for 5 minutes.  Drain in colander and submerge the beans in an ice water bath to shock them and stop the cooking process.  Drain and set aside. In a large mixing bowl, combine almond flour, sea salt, and black pepper.  Add leeks and toss until they are well coated. Spray a large skillet with non-stick pan spray. Once oil is hot, add breaded leeks in small batches and fry until crispy and golden brown.  Remove from oil and spread out on a paper towel to remove excess grease. Clean skillet and reduce heat to medium.  Add mushrooms, butter and garlic to pan.  Sauté mushrooms and garlic for 5 minutes. Preheat oven to 400°

To the skillet, add heavy cream, and chicken stock.  Bring to a boil over medium heat and then reduce heat to low and let simmer to thicken. Once sauce has started to thicken, stir in Parmesan cheese.

Add green beans to sauce and stir until they are coated.  Transfer mixture to a casserole dish.  Spread crispy leeks out evenly around the perimeter of this dish.  Bake 15 minutes.

Mexican Style – Turkey Meatloaf

by My Team My Health, posted in Poultry, Recipes, Uncategorized

                                                mexican-meatloaf-turkey

                                       Mexican Style – Turkey Meatloaf 

 

Ingredients:

2 and 1/4 lbs  ground Turkey (4 – 3/4 Lean)

1/2 cup egg beaters (1/4 Lean)

1 tsp chili powder (2 Condiments)

1/2 tsp ground cumin (1 Condiment)

1/2 tsp salt (2 Condiments)

2 cloves freshly minced garlic (2 Condiments)

1/2 cup salsa (8 Condiments)

1 cup reduced fat Colby and Monterrey jack cheese, grated (1 Lean)

4 oz diced green chili peppers (1 Green)

Directions:
Pre-heat oven to 375° F. In a large bowl, mix the ground turkey, egg beaters and spices together. Cut a large square of waxed paper and roll out the ground beef mixture into a flat square. Sprinkle with half of the cheese and the green chili peppers. Roll the waxed paper, with the meatloaf in the middle, until it shapes into a loaf. Carefully unfold the waxed paper from the meatloaf and remove. Fold the ends of the meatloaf to the cheese and chilies will not spill out during cooking. Place in a loaf pan. Top with salsa. Bake in oven at 375° F for 50 to 55 minutes or until done. Sprinkle other half of cheese on top and bake an additional 10 minutes or until cheese is melted.

 

The whole family will enjoy this. It also makes for great leftovers.

6 servings with 1 Lean, 2.5 Condiments, and 1/6 Green per serving

Foiled Pouched Fish Filet

by My Team My Health, posted in Recipes, Seafood, Uncategorized

foil-pouch-fish-filetFoil Pouched Fish Filet

Serves 2 with 1 lean, 1.5 green per, .5 condiment per serving.  
You may add more veggies to make it a full green serving.
Ingredients:
  • Aluminum Foil or Ready made foil packets
  • 16oz Tilapia or Mahi Mahi fillets
  • 1 cup Mini sweet peppers
  • 1tblsp Red onion
  • 1/2 cup Cherry or grape tomatoes (in place of corn pictured above)
  • A fresh lime or lemon
  • Old Bay or Simply Cajun seasoning
Instructions
  1. Lay out a foil square for each dinner. Layer the fish, pepper and red onion pieces, a couple cut tomatoes, a squeeze of lime, drizzle with olive oil, season with Seasoning. Fold over the foil and seal it like a pouch.
  2. Three ways to cook your fish packets…
  3. 1. OVEN: Cook in preheated 400 degree oven for 12 minutes
  4. 2. GRILL: Pop on a hot preheated grill with top down for 12 minutes
  5. 3. SKILLET: Place on a dry hot preheated skillet and cook for 12 minutes

Chicken Fajita Soup

by My Team My Health, posted in Poultry, Recipes, Uncategorized

slow-cooker-fajita-soup

Chicken Fajita Soup

 

Makes 6 servings

Per serving

½ protein serving

2 vegetables

3 condiments

1 healthy fat

INGREDIENTS

27 ounces Chicken Breast

3 cups Chicken Stock

1 cup water

14.5 oz. Can Diced Tomatoes

1 Medium Yellow or Green Bell Pepper – Diced

1 Medium Orange Bell Pepper – Diced

1 cup leeks – Diced

6 oz. Mushrooms – Thinly Sliced

2 Large Cloves Garlic – Minced

1 Tbs. Taco Seasoning

2 Tbs. Fresh Cilantro – Chopped

1 3/4 tsp Garlic Salt

1 lg Avocado for topping

DIRECTIONS

Heat Crock Pot on low setting.

Add all ingredients to slow cooker, cover and cook on low for 6 hours.

Using two forks, shred the chicken breasts.  They should come apart very easily.  Cover and cook 1 additional hour.

Shrimp and Asparagus Stir Fry

by My Team My Health, posted in Recipes, Seafood, Uncategorized

shrimp-and-asparagus

Shrimp and Asparagus Stir Fry

Slightly revised from Tasty on BuzzFeed 

Serves 2 

Per Serving: 1 lean, 3 greens, 2 healthy fats

 

4 tsp olive oil

22 ounces raw shrimp
3 cups asparagus
1 teaspoons salt
½ teaspoon crushed red pepper
1/2 teaspoon garlic, minced
1/2 teaspoon ginger, minced
1 tablespoon low sodium soy sauce
1 tablespoons lemon juice

PREPARATION:

1. In a large frying pan, heat 2 teaspoons olive oil over medium-high heat. Add shrimp to the pan, then season with ½ teaspoon of salt and ½ teaspoon crushed red pepper. Cook until the shrimp is pink. Remove the shrimp from the pan and set aside.

2. In the same pan, heat 2 teaspoons olive oil and add asparagus. Add ginger and garlic, then season with ½ teaspoon of salt. Stir frequently and cook until the asparagus is tender-crisp.

3. Return the shrimp to the pan, then add soy sauce. Stir until the ingredients are well combined. Just before the dish is ready, add lemon juice, stir once more, then serve while hot.

Cabbage with Greek Yogurt and Bacon

by My Team My Health, posted in Poultry, Recipes, Uncategorized

twice-cooked-cabbage-kalynskitchen

Cabbage with Greek Yogurt and Bacon

Slightly revised from Kaylins Kitchen

Makes 4 servings

Per serving

½ Leaner protein

3 vegetables

1 ½ condiments

½ fat serving

Ingredients:

4 slices low sodium turkey bacon, cut into thin strips

2 tsp. olive oil

1/4 cup yellow onion, finely minced

1 large head of cabbage (2 pounds) core cut out and cut into thin strips

1/2 tsp. sweet paprika (I love Szeged Paprika, but any sweet paprika will work)

¼ tsp salt

½ tsp fresh-ground black pepper to taste

1 cup low fat plain greek yogurt

1 cup grated part-skim Mozzarella cheese

Instructions:

Preheat oven to 375F.  Slice the bacon. Cut the core out of the cabbage and cut it into thin strips.  Mince the onion.

Heat a small frying pan over medium high heat, add the strips of bacon, and cook until the bacon is browned and very crisp. Drain bacon on paper towels.

Heat 2 teaspoons of olive oil  in the largest frying pan you have, add the minced onion, and cook over medium-high heat until it’s barely starting to brown. Add the sliced cabbage, season with paprika, salt, and pepper, and cook just until it has softened partly. Then add the crisp bacon pieces, stir to combine with the cabbage, and cook 1-2 minutes more to combine flavors.

Spray a glass baking dish with olive oil or non-stick spray, 13″ x 10″.  Put the sauteed cabbage in the casserole dish and spread the greek yogurt over, then sprinkle with the grated Mozzarella.

Bake about 30 minutes, or until it’s bubbling hot and the top is nicely browned. Serve hot.