Per serving: 3 green, 1 leaner, 1 healthy fat, and ~3 condiment
1 Tbsp olive oil
¼ cup chopped onion
3 cloves garlic, minced
2, 28 oz cans whole tomatoes
18 oz shredded, cooked chicken breast
2 cups spinach
¼ cup chopped basil
¼ tsp salt
¼ tsp pepper
¼ tsp crushed red pepper flakes
1/2 cup celery
Heat oil in large stockpot over med high heat. Add onions and celery. Saute for 7 minutes, stirring occasionally, until the onion is soft and translucent. Add garlic and saute for an additional minute or two.
Add in remaining ingredients, and stir to combine. Use a long spoon to crush the tomatoes. Bring to a boil, then reduce heat to medium low and simmer partially covered for 10 minutes. Season with additional salt and pepper if needed.
Serve with freshly grated parmesan cheese.
You can also add all the ingredients to a slow cooker except the parmesan cheese and cook on high for 3 to 4 hrs on low.
This protein-packed quiche makes for a great breakfast or light lunch.
Minutes to Prepare: 10
Minutes to Cook: 45
Number of Servings: 6
Makes 3 servings
1 Leaner protein
1/3 vegetable serving
Preheat oven to 375.
Mix all ingredients in a large mixing bowl. Pour into a pie dish sprayed with Pam or other cooking spray. Place on cookie sheet in oven. Bake approximately 45 minutes or until center is just set.
Makes 6 servings.
Substitute different meats, cheese, and veggies such as:
turkey bacon, sausage
reduced fat swiss, mozzarella, or feta
spinach, peppers, onions, asparagus
3 cups jicama peeled and cubed or you could slice them thin (6 Greens)
3 tbsp light Land O' Lakes Butter with Canola Oil, melted (3 Healthy Fats)
1/4 tsp apple pie spice (1/2 Condiment)
1/4 tsp ground cinnamon (1/2 Condiment)
3 packets stevia in the raw (3 Condiments)
1 tbsp Walden Farms caramel syrup (1/2 Condiment)
2 tbsp Fat Free Reddi Whip (1 Condiment)
Preheat oven to 350 degrees. Line a cookie sheet or baking pan with non-stick foil.
Mix jicama with melted butter in a medium sized bowl. Add cinnamon, apple pie spice, and stevia stirring until combined. Pour on to foil lined pan. Cover with foil. Bake for 20 minutes. Uncover and bake an additional 15 minutes.
The jicama will not get completely soft when baking. Expect to have a slight crisp center when eating and a slightly sweetened taste. Enjoy!
3 (1 cup) servings with 2 Greens (still need 1 more Green such as 1/2 cup broccoli or 1 cup lettuce), 1.8 Condiments and 1 Healthy Fat per serving
Source: Sandy's Kitchen
1 Leaner protein
2/3 vegetable serving
• 19 ounces cooked chicken, shredded or cubed
• 1 1/3 cup salsa verde
• 2 cups part-skim mozzarella cheese, grated
• 2 cups low fat Mexican cheese blend
• 3/4 cup greek yogurt
• 1 (15 oz.) container 1% or 2% cottage cheese
• 1 (10 oz.) can fire roasted green chilies
• 1 teaspoon cumin
• 1 teaspoon chili powder
1 Preheat oven to 375º F.
2 Combine chicken, green chiles, 1 cup salsa verde and greek yogurt in a large bowl and season generously with salt and pepper, cumin and chili powder.
3 Spread 1/3 cup chicken mixture in the bottom of a large baking dish
4 Cover with cottage cheese, mozzarella and Mexican cheese.
5 Repeat with another layer of chicken, cottage cheese and cheese
6 Cover with remaining salsa verde and cottage cheese, then sprinkle remaining mozzarella evenly over the top.
Cover dish with aluminum foil and bake for 25 minutes. Uncover and bake for another 10-15, or until cheese is melted and bubbly. Remove from oven and serve hot.
3 1/2 cups spaghetti squash, cooked (7 Greens)
1 cup cabbage, shredded (2 Greens)
21 oz raw flat sirloin steak tips, boneless - need 15 oz cooked (3 Leans)
1/4 cup reduced sodium beef broth (1/4 Condiment)
4 tbsp Bell Plantation Powdered Peanut Butter (2 Snacks)
1 tbsp rice wine vinegar (1/2 Condiment)
2 tbsp light soy sauce (3 Condiments)
1/8 tsp red cayenne pepper (1/4 Condiment)
1/4 tsp ground ginger (1/2 Condiment)
1/2 tsp garlic powder (1 Condiment)
2 tbsp dry roasted peanuts, chopped, optional (1 Snack)
A few sprigs of Cilantro, chopped
Poke holes on all sides of the spaghetti squash with a metal skewer or a fork.
Place a paper towel in microwave and place squash on top of paper towel. Microwave in increments of 3 minutes until flesh starts to get soft. I had a medium sized squash and microwaved for about 10 minutes. Let cool. Cut squash in half, lengthwise. Scoop the seeds and the middle strands out with a spoon and discard.
Next, scrape the inside of the squash with a fork all the way to the skin. Set aside.
I seasoned the steak with McCormick's Grill mates Montreal Steak Seasoning and placed them on the grill. Cook until desired doneness. 3/4 tsp of this seasoning is less than 1 gram of carb so you can have 2 1/4 tsp to make this total dish 3 Condiments per serving instead of 2 Condiments per serving. Once meat is cooked, slice meat into 1 inch strips and set aside.
In a small bowl, combine beef broth, powdered Peanut Butter, rice wine vinegar, soy sauce, red cayenne pepper, ground ginger, and garlic powder.
Coat a large non-stick skillet with cooking spray. Add spaghetti squash, cabbage, and sauce . You could add the beef as well, but I waited until the end after dividing the veggies into three portions. Heat over medium heat for 5 minutes or until sauce has coated all.
Divide among 3 plates/bowls and top each dish with 5 oz of cooked beef. Add chopped peanuts, and cilantro as a garnish.
3 Servings with 1 Lean, 3 Greens, 2 Condiments (3 Condiments if using the Montreal Steak Seasoning), and 1 Snack per Serving
SOURCE: Sandy's Kitchen