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Thai Beef Salad

Serves 2 with 2 leans, 3 greens, 3 condiments and 2 healthy fats per serving

16 oz uncooked lean and trimmed beef filet mignon, about 1-inch thick or Flank steak
1/4 tsp table salt
2 Tbsp fresh lime juice
1 Tbsp soy sauce
1 Tbsp splenda
1 Tbsp ginger root, fresh, peeled and finely chopped
1 clove(s) (medium) garlic clove(s), minced
1/8 cup(s) canned green chili peppers, or 1 Thai bird chile pepper, seeded and minced (wear gloves to prevent irritation)
3 cup(s) (shredded) romaine lettuce, shredded
1/2 cup medium English cucumber
1/2 cup(s) (sliced) fresh radish(es), sliced
1/4 cup(s) cilantro, fresh leaves
1/4 cup(s) mint leaves, fresh leaves

1tbls sesame oil

Instructions
Heat a medium nonstick or cast-iron skillet over medium-high heat. Drizzle with sasame oil. Sprinkle the steak with the salt. Add the steak to the skillet and cook until done to taste, about 3 minutes on each side for rare. Cover the steak with a foil tent and let stand 5 minutes. Cut the steak, across the grain, into 1/4-inch-thick slices; let cool slightly.

Meanwhile, combine the lime juice, fish sauce, splenda, ginger, garlic, and chile pepper in a large serving bowl. Add the beef, lettuce, cucumber, radishes, cilantro, and mint; toss to mix. Serve at once.

Smoky Chicken and Mushrooms

Serves 3

Per serving: 1 lean – 3 greens 

2 tbsp Chicken Broth

3 cups Sliced Button Mushrooms

1 1/2 lbs Chicken Tenderloins

2 tbsp Garlic powder

1/2 tsp Smoked Sea Salt

1 1/2 cup broccoli florets – steamed seperately

Directions

Add both to a large frying pan and heat over medium high heat until bubbling.

Add chicken. Sprinkle with Garlic powder and cook for 4 minutes. Add mushrooms and Smoked Sea Salt. Cook an additional 5-8 minutes until chicken is throughly cooked and mushrooms wilted. Serve hot with steamed broccoli.

Thai Beef and Broccoli Stirfry

 Serves 4

Per Serving  • 1 lean • 2 green • ½ healthy fat options

1 cup Chicken Stock

1 tbsp  Thai Seasoning

4 cup broccoli Florets

1 lbs London broil, thinly sliced

1 medium Onion, Sliced

1 tbsp Orange Oil

Serves 4

In a large frying pan, heat oil over medium high heat. Add onion and cook for 1 minute, until translucent. Add beef and cook for 3 minutes until browned on each side. Add broccoli, seasoning and stock. Cover pan and reduce heat to low. Simmer for 5 minutes until broccoli is crisp tender, but not overcooked. Serve hot over cauliflower rice.

Cheesy Mexican Spaghetti Squash

Serves 4
· Per serving: 1 leaner, ~3 green, 3/4 healthy fat*, 3 condiments
·
· 3 cups zucchini noodles or cooked spaghetti squash
· 1 Tbsp extra-virgin olive oil
· 1 1/4 lb raw boneless skinless chicken breast, cut into cubes
· ½ cup chopped green scallions
· 1 medium bell pepper, sliced
· 1 tbsp. chili powder
· 1 tbsp. cumin
· 2 tsp. dried oregano
· 1 15-oz. can fire-roasted tomatoes
· 1/2 c. low-sodium chicken broth
· 3/4 c. unsweetened almond or cashew milk
· 1/2 c. reduced fat shredded Cheddar
· 1/2 c. reduced fat shredded pepper jack
*Technically there are only ¾ of a healthy fat serving per person, but that is actually the perfect amount since 3 of the 4 lean proteins in this recipe are “leaner” and 1 of the 4 is a lean (which does not require a healthy fat). Just wanted to clarify.

1. Cook spaghetti squash.
2. Meanwhile, in a large skillet over medium-high heat, heat oil. Add chicken and cook 6 minutes. Season with salt and pepper. Add onions and peppers and cook until tender, 4 minutes more. Add chili powder, cumin, and oregano and stir until coated.
3. Add tomatoes and stir, then add chicken broth and almond or cashew milk.  Add cooked spaghetti squash to skillet and toss until coated, then add cheeses and stir until creamy.
4. Garnish with cilantro and serve.

Avocado Cheese Frittata

 Slightly modified from Kaylins Kitchen

Makes 3 servings

Per serving

1 Lean protein

2 Condiments

2 Healthy Fats 

Ingredients:

2 oz. crumbled low fat Cotija Cheese

(or use low fat Feta if you don’t want to buy Cotija cheese)

1/2 cup grated part-skim Mozarella

1/4 cup sliced green onion

9 eggs, beaten well

2 T milk or half and half (optional)

Olive oil spray

1/2 tsp. Spike Seasoning

½ teaspoon fresh-ground black pepper

1`medium Avocado

Instructions:

Crumble the Cotija cheese to get 2 ounces, and grate Mozzarella (or use pre-grated Mozzarella like I did.)  Slice the green onion.  Beat eggs (with the milk or half-and-half if using) until the whites and yolks are well combined.   Adjust the oven rack so it’s about 4-5 inches under the broiler and turn broiler on.

Heat the Olive oil spray in a heavy oven-proof frying pan over medium-low heat.  (Depending on the pan, you might need a little more oil.)  When the pan feels hot when you hold your hand over it, add the eggs, season with Spike Seasoning and fresh-ground black pepper. Let eggs cook for about 2 minutes, just until they’re starting to look cooked on the edges.  (I usually take a rubber scraper and run it around the edges, but it’s probably not really necessary!)

Add the grated mozzarella and sliced green onion and cook about 5 minutes more, or until the eggs look like they’re cooked about half-way through.  (Actual cooking time will depend on your pan and how hot the medium-low setting is on your stove.  Turn to low if it seems like the eggs are cooking too quickly.) 

When eggs are cooked about half-way through lay avocado slices and sprinkle with the Cotija cheese.  Cover the pan with the lid and cook about 3 minutes more, or until the eggs look like they’re nearly cooked through and the Cotija is starting to melt.  Remove lid, put the frittata under the broiler and cook about 2 minutes more, or the eggs are firm and cheese is melted and the top of the frittata is nicely browned.  (Watch it carefully; it’s easy to get it too brown under the broiler!)