ITALIAN CHICKEN IN THE CROCKPOT Click to read: Ingredients: 27 oz raw, boneless, skinless chicken breasts - should yield 3 - 6 oz cooked portions (3 Leans) 3/4 cup Kraft Light Done Right Italian Dressing or Newman's own Light Italian Dressing - if you do not eat all the sauce; only 50% is absorbed (3 Healthy Fats) 1/4 cup grated Parmesan cheese (4 Condiments) 1/2 tsp garlic powder or 2 cloves garlic, minced (2 Condiments) Directions: Place chicken in slow cooker. Pour Italian dressing, Parmesan cheese and garlic over chicken. Gently toss chicken lightly with ingredients. Cook on low 6 to 8 hours. I only cooked my chicken for 5 hours and it was done. 3 Servings with 1 Lean, 1 Healthy Fat, and 2 Condiments per serving
MEATBALL LASAGNA Click to read: Ingredients: 6 Market Pantry Lean Turkey Meatballs, cooked (I baked them for 20 minutes) and sliced into fourths (1/2 Lean) 1/4 cup part skim ricotta cheese (1/4 Lean) 1/4 cup 2% reduced fat Mozzarella Cheese (1/4 Lean) 1 cup or 180 grams (cooked weight) yellow squash or zucchini, sliced lengthwise (2 Greens) 1/2 cup Great Value Italian diced tomatoes, less than 5 g of carbs per 1/2 cup (1 Green) 1/4 tsp garlic salt (1 Condiment) 1/4 tsp dried basil (1/4 Condiment) 2 tsp grated parmesan cheese (2/3 Condiment) Directions: Preheat oven to 350 degrees. Layer zucchini or squash slices along the bottom of a medium sized casserole dish. Spread ricotta cheese over the squash. Sprinkle garlic salt and basil over the ricotta cheese and squash slices. Combine diced tomatoes with meatball pieces in a small bowl. Pour over ricotta cheese. Sprinkle mozzarella over meatballs and then top with grated parmesan cheese. Bake for 25 minutes or until cheese is melted. There will be some water or liquid from the squash or ricotta. This is normal. 1 Lean, 3 Greens, 2 Condiments and no Healthy Fat required
TURKEY NOODLE CASSEROLE Click to read: Ingredients: 1 cup Raw Celery 2 cup Raw Peppers, Green 8 oz Shirataki Noodles 4 oz Cheese, cheddar, reduced fat, shredded 2 cup Raw Tomatoes, crushed, canned 1/2 cup Raw Onion 2 lb Turkey, ground, 93% lean (raw) Preparation: 1. Preheat oven to 350° F 2. Prep your ingredients. Dice the celery and bell peppers into small pieces. Mince the onion. 3. Brown meat; drain excess fat. 4. Add celery, onion, and green pepper and saute until soft, about two minutes. 5. Add tomatoes. 6. Bring mixture to a boil, reduce heat, and simmer until vegetables are tender, about 30 minutes. 6. Mix meat and vegetables with noodles in a casserole dish. 7. Top with cheese bake until cheese is bubbly. One Serving Provides: 1 Lean, 2 green and 1 condiment
"SPAGHETTI" WITH MEAT SAUCE Click to read: Ingredients: Sauce: 7 oz ground 93% lean turkey (should cook down to 5 oz) (1 lean) 1/2 cup diced celery (1 green) 1/2 cup diced italian tomatoes (with 5g carbs or less per 1/2 cup serving) (1 green) 1/4 tsp garlic powder (1/2 condiment) 1/4 tsp onion powder (1/2 condiment) 1/4 tsp dried basil (1/4 condiment) 2 tsp fresh grated parmesan (1/2 condiment) "Spaghetti": 1/2 cup cooked spaghetti squash (1 green) 1/8 tsp garlic powder (1/4 condiment) 1/8 tsp onion powder (1/4 condiment) pinch of fresh ground black pepper Directions: -Dice and saute the celery with the garlic and onion powder for a minute or so. Add in the ground turkey and the basil. Cook until the turkey is almost cooked through. Add in the tomatoes and simmer for 10 minutes. -Wash the squash and pierce the skin all over with a metal skewer. Microwave for 6 minutes, turn over and microwave for another six minutes. When done, let cool a bit then cut open, scrape out the seeds and discard. For the remaining flesh, scrape with a fork to separate the threads. -Place 1/2 cup of squash into a bowl. Sprinkle with garlic powder, onion powder, ground black pepper and a bit of salt. -Top with the meat sauce and stir to combine. Grate fresh Parmesan on top. Note: This recipe makes a LOT of meat sauce for a relatively small amount of squash. You could always cut out the celery and increase the squash to 1 cup. You also could substitute Walden Farms marinara for the 1/2 cup Italian tomatoes and increase the squash serving further. (Remember to count the marinara as a condiment!) 1 lean, 3 green, 2 1/4 condiments, no healthy fat required
TACO BAKE Click to read: Ingredients:Crust:8 tbsp or 1/2 cup reduced-fat cream cheese, softened (8 Condiments)1/4 cup egg beaters (0.125 Lean)5 tbsp Fat free half and half (5 Condiments)1/2 teaspoon taco seasoning (.25 Condiment)8 ounces low fat Mexican cheese blend, shredded (2 Lean)Topping:24.37 ounces 93% fat free Jennie-O ground turkey, cooked (4.875 Lean)4 teaspoons taco seasoning (2 Condiments)1 cup tomato puree - tomatoes chopped then pureed to equal 1 cup (4 Greens)4 ounces chopped green chilies (8 Condiments)4 ounces Mexican cheese blend, shredded (1 Lean)Directions:-For the crust, beat the cream cheese and eggs until smooth. Add the cream and seasoning. Grease a 9"x13" baking dish; spread the cheese over the bottom. Pour in the egg mixture as evenly as possible. Bake at 375ºF, 25-30 minutes. Let stand 5 minutes before adding the topping.-For the topping, brown the hamburger; drain fat. Stir in the seasoning, tomato sauce and chilies. Spread over the crust. Top with cheese. Reduce oven to 350ºF and bake another 20 minutes or so until hot and bubbly.-Serve with your favorite veggies!8 servings with 1 Lean, 3 Condiments, and 1/2 Green per serving
INSIDE OUT EGG ROLL Click to read: Ingredients: 1 cup cabbage, shredded (2 Greens) 1/4 cup celery, chopped (1/2 Green) 1/4 cup scallions, chopped (1/2 Green) 6 oz raw 93% lean ground beef or pork - you need 4.3 oz cooked (7/8 Lean) 1/4 cup egg beaters (1/8 Lean) 1/8 tsp ground ginger (1/4 Condiment) 1/8 tsp garlic powder (1/2 Condiment) 1/8 tsp Chinese five spice blend (1/4 Condiment) 2 tsp soy sauce (2 Condiments) Lettuce Leaves (Optional) Directions: Combine shredded cabbage, celery, and scallions. Toss together. Set aside. Brown ground beef or pork. Throw the veggies in with the meat. Sprinkle stir-fry mixture with ginger, garlic, and 5-spice. Add soy sauce and egg beaters into skillet. Continue to stir-fry until vegetables are tender, but firm. (No pieces of egg should be visible.) Remove skillet from heat. Wrap in lettuce leaves, if desired. Serve. *You can leave out the meat and egg for a vegetarian egg roll. If you do this, add 1 tsp canola oil when frying up the veggies. This will be 1 healthy fat. 1 Lean and Green Meal with 3 Condiments and no Healthy Fat required
PERFECT PORK CHOPS Click to read: Ingredients: 6 oz Pork Chop (raw) 1/3 spray Olive Oil Spray 1/4 tsp Salt Free Original Seasoning Blends 3/4 clove Garlic, clove 1/4 cup Beef Broth Additional Note to Ingredient List: 1/4 teaspoon of Grill Mates Pork Rub (1 condiment) 1 boneless center-cut pork loin chop, trimmed of fat (~258 calories) Directions: 1) Rub the Grill Mates Pork Rub mixture on both sides of the center-cut pork loin chop. 2) Lightly coat (1/3 second spray) a large skillet with non-stick spray for grilling (use cast iron if possible) over medium-high heat; stir garlic into pan, then place the pork chop in the skillet. 3) Cook the pork chop 3 to 5 minutes per side, or until golden brown. Turn the heat down to low, pour in the beef broth and simmer for 35 to 45 minutes, or until pork chop is fully cooked and meat thermometer inserted into thickest chop reads 145 degrees F (63 degrees C). Per serving this recipe provides one lean serving and ~3 Condiments (can multiply recipe to make as many chops as needed for a family). * Can be made with regular pork chop, but calories will be higher * Can use extra-virgin olive oil instead of non-stick spray, but calories will be higher Excellent served with broccoli or your choice of green.
SAVORY PORK ROAST Click to read: Ingredients: 3 cup Raw Green Beans 3/4 lb Pork Tenderloin (raw) 2 tsp Oil, olive 1 tsp Rosemary 2 clove Garlic, clove 1 tsp Thyme Preparation: 1. Mix dried herbs. 2. Brush pork with olive oil and garlic, and rub in the herbs. Refrigerate for 45 minutes. 3. Preheat oven to 325F. 4. Arrange green beans on a roasting pan. 5. Place pork on top of beans and roast for 30-45 minutes, until internal temperature reaches 145F. One serving provides: 1 lean, 3 green, 2 condiments, and 1 healthy fat.
MEXICAN STYLE SHREDDED PORK Click to read: Ingredients: 2 lb pork loin roast (4 Leans) 1/2 tsp salt (2 Condiments) 1/4 tsp pepper (1/2 Condiment) 1/4 tsp garlic powder (1 Condiment) 1/2 tsp chili powder - original recipe didn't call for this but I added it - optional (1/2 Condiment) 2 - 4 oz cans of green chilies (2 Greens) 1/4 cup chipotle salsa (4 Condiments) 1/2 cup water Directions: Rinse pork loin and pat dry with a paper towel. Trim it of all visible fat (mine did not have much at all). Season with salt, pepper, chili powder and garlic powder on all sides. Place in the slow cooker. Combine green chilies, salsa and water in a small bowl and pour over pork. Cook on LOW for 8 hours. Shred the pork. You may add an additional 1/4 cup of water if desired, to keep the meat from drying out. Cook on LOW for an additional 1 hour. 4 Servings with 1 Lean, 1/2 of 1 Green, and 2 Condiments per serving (No healthy fat required)
Sour Cream Chicken Enchilada Skillet Click to read: Makes 6 servings Per serving 1 Leaner 1 Heathy Fat 3 Condiments Ingredients: 1 ½ Tablespoon butter 2 Tablespoons almond flour 2 Cups chicken broth ½ Teaspoon salt 1/8 Teaspoon chipotle seasoning ½ Teaspoon oregano ½ Cup green chiles 30 olives 6 / 4 oz. cooked skinless chicken breast ½ Cup and 2 Tablespoons sour cream ½ Cup plain low fat greek yogurt 1 2/3 Cup reduced fat Colby jack cheese Directions: 1. In a large skillet, heat butter over medium heat until melted. Stir in flour, cook for 1 minute and whisk in chicken broth. Continue stirring until smooth and thickened-- about 2-3 minutes. 2. Stir chipotle chili powder, salt, oregano, green chiles and black olives into the sauce and place chicken breasts into pan. Bring to a simmer, reduce heat to low, cover and cook about 15 minutes or until chicken is cooked through. 3. Remove chicken from pan, leaving the heat on low, and place chicken on a plate to shred into bite-sized pieces. 4. Stir sour cream into the sauce and return chicken to the pan. Stir until combined and top with grated cheese. Cover pan and cook for 5-8 minutes until bubbly and the cheese is melted.
BIG MAC IN A BOWL Click to read: 5 oz of 98-99% Fat Free Ground Turkey (cooked weight) (5/7 lean) 1.14 oz of Moderate-Fat Shredded Cheese (2/7 lean)Moderate fat cheese is any cheese that has 2.0-6.0 grams of fat per oz. 28g is 1 oz 1 Dill Pickle Spear Diced (1/2 snack) 2T Light Wishbone Thousand Island Dressing (1 fat) note other dressing maybe used but would need to meet healthy fat required and the serving size could vary as a result. 2 Cups of Shredded Lettuce (2 Greens) 1/2 Cup Tomatoes Diced (1 Green)........ Total is1 Lean 3 Green 1 Fat 1/2 Snack Note* To complete the meal for this, you would still need .42 fat to properly complete your day. And you would still have the allowance for 3 condiments and1/2 snack. How's this for a comparison?!? Big Mac in a Bowl: 190 Calories 20 calories from fat 37g of protein 6g of carbs 2g of sugar 2g of fat Balanced Blood Sugars Healthy —————————————————— McDonald’s Big Mac: 590 calories 306 calories from fat 24g of protein 47g of carbs 8g of sugar 34g of fat Blood sugars unbalanced (spike & crash) Unhealthy Diabetes Death....dramatic? No.
CROCKPOT SALSA CHICKEN Click to read: (adapted from Jo Cooks) Ingredients: • six -9 ounce chicken breasts, boneless, skinless • 1 ¼ cups salsa • 1 cup shredded cheese, Mexican blend Directions: 1. Place whole chicken breasts in your crockpot and pour the salsa over it. Cook anywhere from 1½ to 2 hours on high, you don't want to cook it longer because it will start falling apart. 2. Preheat oven to 425 F degrees. 3. Take a 8x8 baking dish or 9x13, depends how big your chicken breasts are, mine were fairly small, you can spray it with cooking spray if you want, but I didn't, and carefully place the chicken in the dish. Spoon some of the leftover salsa (from the crockpot) over the chicken and sprinkle evenly with the cheese. 4. Bake for 15 minutes or until it's nice and golden brown, and you'll see the sauce and cheese bubbling. Makes 7 servings Per serving: 1 Leaner protein, 3 condiments
SLOW COOKER CHICKEN ENCHILADA SOUP (Adapted from Gimme Some Oven) Click to read: Ingredients: 41 ounces (2.56 lbs) boneless skinless chicken breasts 2 cups fat-free, low sodium chicken broth 1 can red enchilada sauce 1 (14 ounce) can fire-roasted diced tomatoes, with juice 1 (4 ounce) can diced green chilies 1 ¾ cups Rotel 1 clove garlic, minced 1 cup green spring onion, peeled and diced 1 tsp ground cumin ½ tsp salt 6 ounces low fat cheddar cheese Directions: Add all ingredients in the slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. You can also throw this is a stock pot for 20 minutes but would need to grill or bake the chicken first. Garnish with 1 ounce of cheese per serving. Makes 6 servings Per serving: 1 leaner protein, 3 condiments, 3 vegetable servings
CROCKPOT CREAMY TOMATO SOUP (Adapted from Cooking Classy) Click to read: Ingredients: 2 tbsp olive oil 5 cloves garlic, minced 3 (28 oz) cans whole Roma Tomatoes 1 (32 oz) carton vegetable broth 1/3 cup chopped fresh basil 2 bay leaves ¼ tsp salt ½ tsp freshly ground black pepper ½ cup heavy cream (I would use fat-free) ¼ cup Parmesan, shredded, for serving Directions: Heat olive oil in a skillet over medium-high heat. Add garlic and sauté until browned. Pour mixture into a crockpot along with tomatoes, vegetable broth, basil, bay leaves. Stir and season with salt and pepper. Cover crockpot and cook on low 6-7 hours or high 3-3 ½ hours. (You could also cook this in a stock pot for about 45 minutes to an hour.) Remove bay leaves then puree mixture well with a blender. If your crockpot doesn’t keep all the moister in well while cooking, you may need to add in ½ cup water or so at this point. This helps make sure the soup isn’t too thick. Reduce heat to warm, stir in heavy cream. Serve topped with parmesan cheese and fresh basil. Makes 8 servings Per serving: 2 ½ vegetable servings, 3 condiments, ¾ fat serving (will need to serve with a leaner meat and ¼ more healthy fat or a leanest meat and 1 ¼ more healthy fat) *Note: This has no lean according to Nutrition Support.
PIZZA BREAD Click to read: Ingredients: 1 Cream of Tomato Soup (1 Meal) 1/4 tsp Baking Powder (1/2 Condiment) 2 tbsp Water Options: 1/8 to 1/4 cup or 0.5 oz to 1 oz shredded cheese (subtract from your lean) 1 Light Laughing Cow Cheese Wedge (1/2 Healthy Fat) Directions: Preheat oven to 425 degrees. Spray a cookie sheet with pam or use parchment paper. Combine soup, baking powder, seasonings and water. Spread the batter on prepared cookie sheet and form a circle. I wet my hands and used them to spread the batter because the batter kept sticking to my spoon. Bake for 5 minutes and then flip using a spatula. If you would like to add cheese, do it now after flipping. Stick the bread back in the oven for 5 more minutes. If using laughing cow cheese, spread it on when the bread is done baking. Enjoy! 1 Meal and 1/2 of a Condiment not including the Cheeses
MEXICAN FIESTA TACO TURKEY BURGER Click to read: Ingredients:8 oz raw 85%-94% fat free ground turkey - yields 5 oz cooked (1 lean) 1/4 cup chopped green peppers (1/2 green) 1/4 cup chopped red peppers (1/2 green) 2 tsp low sodium taco seasoning mix (3 condiments) 1 tbsp water dash of Worcestershire sauce dash Tabasco sauce Directions: Place turkey, green peppers, red peppers, taco seasoning mix, 1 tbsp water, Worcestershire sauce and Tabasco sauce into a mixing bowl. Mix until just combined. Form patties. Once all are formed, cook however you like to cook burgers. Grill (indoor or out), cook in hot skillet, or broil under broiler. Cook for 3-4 minutes per side or until an internal thermometer has reached 165 degrees. *Note: If you would like to add 1 oz 2% reduced fat cheese such as Mexican Three Cheese blend 3-6g fat /oz to the top of your burger, decrease your raw meat to 7 oz so that it yields 3.75 oz cooked. You can also use one slice of 2% American Cheese that is 2.5 grams of fat in place of the Mexican Cheese. 1 Lean, 1 Green, and 3 Condiments
CHICKEN ALFREDO AND SPINACH "PIZZA" Click to read: Ingredients: Crust 1 cup or 100 grams grated raw cauliflower (2 Greens) 1/4 cup egg beaters (1/8 Lean) 1/4 cup Reduced Fat 2% Mozzarella cheese (1/4 Lean) Toppings: 2.25 oz chicken, cooked and chopped (3/8 Lean) 1/4 cup Reduced Fat 2% Mozzarella Cheese or Reduced Fat Feta cheese (1/4 lean) 1/2 cup spinach, cooked, drained and chopped (1 Green) Alfredo Sauce: 2 Light Garlic and Herb Cheese Wedges (1 Healthy Fat) 2 tbsp Half and Half (2 Condiments) 2 tsp Reduced Fat Parmesan, grated (2/3 Condiment) 1/4 tsp Molly McButter (1/4 Condiment) Directions: Preheat oven to 425 degrees. Place parchment paper on a cookie sheet and spray lightly with cooking spray. Combine grated cauliflower, egg beaters, and 1/4 cup cheese until mixed completely. Spoon mixture on prepared pan with parchment paper. Use the back of a spoon to thin out mixture and form a circle about the size of a dinner plate without the rim. Bake for 30 minutes. Flip the crust over and bake an additional 10 minutes. Oven times may vary. Set aside. Prepare Alfredo sauce by combining all ingredients for the sauce in a very small saucepan over medium low heat. Bring to a boil and stir constantly until sauce is bubbly and thickened. Remove from heat and stir in chicken. Set aside. Top the crust with cooked spinach. Then spread chicken mixture over the spinach. Top with 1/4 cup mozzarella or feta cheese. Broil until cheese is melted. 1 Complete Lean and Green Meal with 3 Condiments and 1 Healthy Fat
CAULIFLOWER STROMBOLI Click to read: Cauliflower Crust Ingredients: 10 sprays olive oil spray 1 small head cauliflower, cut into florets (should yield 3 cups of cauliflower rice) 1 egg, lightly beaten ½ cup shredded mozzarella cheese ½ tsp sea salt ½ tsp dried oregano ¼ tsp ground black pepper Filling Ingredients: 3 tbsp tomato sauce, 5g carbs or less ½ cup mozzarella cheese 4 ounces of low fat, low sodium ham 2 tbsp grated parmesan cheese 1 tsp dried oregano Directions: Preheat oven to 450 degrees and place a rack in the middle. Line a baking sheet with parchment paper and grease it with olive oil spray. Set aside. In a food processor, make the cauliflower florets into rice (it should be evenly chopped but not completely pulverized. Can also be done by grating cauliflower.) Transfer cauliflower rice (3 cups) to a microwave-safe dish and microwave on high for 8 minutes, until cooked. Place the cauliflower rice in a tea towel and twist it to squeeze as much moisture as you can. This is very important. The cauliflower needs to be dry, otherwise, you’ll end up with mush dough and impossible to roll into a Stromboli. Transfer the cauliflower rice to a mixing bowl, add egg, mozzarella, oregano, salt and pepper. Mix well. Spread Cauliflower mixture onto the lined baking sheet and form into a large rectangle. Place in the oven and bake for exactly 10 minutes. Remove from oven and spread tomato sauce over most of the dough, leaving a 2-inch border on one side. Spread half of the mozzarella, then meat, then the remaining cheese. With a large spatula lift the longer sides of the crust and roll into Stromboli shape. Flip the seam down and tuck/fold the shorter side to close the Stromboli. Cut slats in the top and sprinkle with Parmesan cheese and oregano. Return to the oven and bake for an additional 12 minutes. Wait a few minutes before you slice and serve. Makes 4 servings: Per serving: ½ lean, 1 ½ vegetable, 2 ½ condiments
SPINACH CRUST PIZZA Click to read: Ingredients: Crust: 2 cups raw spinach leaves – 1 vegetable serving because it shrinks as it cooks 1 egg (large) 1 cup shredded low fat Kraft Italiano cheese blend 1/8 teaspoon salt, 1⁄4 teaspoon pepper Pizza Sauce: 3⁄4 cup chopped, grape tomatoes, 1 clove garlic Toppings: 1/4 cup green onion, diced – it has to be green onion to count toward the vegetable servings (instead of regular onion) 1 tablespoon Parmesan cheese, shredded Directions: -Preheat over to 425 -Pull out a pizza sheet, or cookie sheet, and cover with parchment paper -spray the parchment paper generously with a lot of nonstick spray -In a magic bullet, blend the spinach and egg until it’s a baby food consistency -Add in cheese and spices and pulse until just combined. (I added oregano instead of pepper) -spread evenly on the parchment paper (make thin crust so it cooks through) -bake at 425 for about 15 minutes. Edges should start getting brown and crispy -Prepare pizza sauce by placing tomatoes and garlic in blender (or magic bullet) and pulse until smooth. Spread evenly over cooked crust. -top with remaining cheese and green onions (can pick a different veggie from the approved lean and green guide, but follow the serving amount shown in recipe) -Place back in the oven and broil just until cheese is melted Eat the whole thing! It’s 1 Lean & Green!! Make multiple for the whole family!
PIZZA SAUCE Click to read: (Tastes great on the cauliflower pizza crust!) Ingredients: Roasted Red Pepper Pesto Clove of garlic 2 Med roasted red peppers 2 Tablespoons grated Parmesan 1 Tablespoon fresh basil 1/2 Tablespoon olive oil 1/2 Teaspoon red pepper flakes (optional) Directions: Broil oil coated whole red peppers and rotate until all sides are charred. (or roast over gas flame...haven't tried that yet though). Allow peppers to cool then remove stem, seeds and charred skin. Place all ingredients in food processor and puree. Original recipe included sugar but its great w/out it. Makes about 2-3 cups. !
Philly Cheesesteak Stuffed Click to read: Ingredients: 1 lb Boars Head Low Sodium Roast Beef 4 ounces low-fat provolone cheese 2 ounces low fat cream cheese 4 bell peppers - total weight 1 1/4 pounds 1 cup chopped scallions (leave off for less sugar) 6 oz baby bella mushrooms ½ cup low sodium beef broth 1Tbs garlic 1/4 teaspoon salt 1/2 teaspoon pepper Preheat oven to 400°. Start by slicing the peppers in half lengthwise and remove the ribs and seeds and set them aside. Add the broth, garlic, mushrooms, scallions and a dash salt and pepper, to a large saute pan and cook over medium-low heat until the onions are tender, approximately 30 minutes. Slice the roast beef into thin strips and stir into the onion and mushroom mix and heat through for about 3-5 minutes. Turn off the heat and stir in the cream cheese. In the meantime, line the inside of each pepper with a slice of cheese. Next, fill each pepper with the meat mixture, then top with more cheese. Bake for 15-20 minutes until the cheese on top is golden brown. Makes 4 servings Per serving 1 Lean protein, 3 vegetable servings, 2 1/3 condiments !