Lean Green Recipes

Lean and Green Recipes
Courtenay Sealock
3/18/2018
2
Table of Contents
Skillet Spaghetti ............................................................................................................................................................ 7
Zoodles & Grilled Shrimp w/ Lemon Basil Dressing ..................................................................................................... 8
Philly Steak & Cheese Skillet ......................................................................................................................................... 9
Steak and Zucchini Horseradish Alfredo ..................................................................................................................... 10
Chicken Fajita Salad .................................................................................................................................................... 11
Cheese Stuffed Jalapeños ........................................................................................................................................... 11
Grilled Balsamic Marinated Chicken........................................................................................................................... 12
Fajita Stuffed Chicken ................................................................................................................................................. 13
Baked Egg Omelet....................................................................................................................................................... 14
Chicken Parmesan Meatballs ..................................................................................................................................... 15
Spaghetti Squash Lasagna Casserole .......................................................................................................................... 16
Roasted Broccoli Parmesean with Chicken ................................................................................................................ 17
Dotties's Carne Guisada.............................................................................................................................................. 18
Marinated Flank Steak ................................................................................................................................................ 19
Sweet Lime Sriracha Chicken Lettuce Wraps ............................................................................................................. 20
Creamy Garlic Tuscan Shrimp ..................................................................................................................................... 21
Korean Grilled Chicken Breasts................................................................................................................................... 22
Brunch Casserole ........................................................................................................................................................ 23
Lemon Chicken and Spaghetti Squash ........................................................................................................................ 24
Jalapeno Cheddar Turkey Burgers .............................................................................................................................. 25
Grilled Turkey and Cheddar "Sandwich" .................................................................................................................... 26
Buffalo Chicken Jalapeno Popper Casserole ............................................................................................................... 27
Garlic Margherita Chicken & Zucchini (slightly modified from FoodCrush) ............................................................... 28
Chicken with Chipotle Mushroom Cream Sauce ........................................................................................................ 29
Avocado Lime Shrimp Salad ....................................................................................................................................... 30
Layered Salad .............................................................................................................................................................. 31
Balsamic garlic roasted green beans and mushrooms ............................................................................................... 32
Spinach Quiche ........................................................................................................................................................... 33
Sunday Brunch Bake ................................................................................................................................................... 34
Italian Chicken Bake.................................................................................................................................................... 35
Oven Baked Chicken Fajitas ........................................................................................................................................ 36
Mexican Beef Egg Burrito ........................................................................................................................................... 37
Enchilada Bake ............................................................................................................................................................ 38
Chicken Alfredo and Spinach "Pizza" .......................................................................................................................... 39
3
Cauliflower Bread Sticks ............................................................................................................................................. 40
Spinach Dip for your party, but serve with fresh veggies instead of bread/crackers! ............................................... 41
Crispy Buffalo Chicken Bites ....................................................................................................................................... 42
Key West Chicken ....................................................................................................................................................... 43
Jalapeno Popper Chicken Dip………………………………………………………………………………………………………………………………..44
Buffalo Balls ................................................................................................................................................................ 45
Bell Pepper Nachos ..................................................................................................................................................... 46
Cheese, Mushroom and Spinach Cauliflower Crust Calzone ...................................................................................... 47
Mexican Ground Beef Casserole ................................................................................................................................ 48
Bacon Cheese Smothered Chicken ............................................................................................................................. 49
White Chicken Chili ..................................................................................................................................................... 50
Four Ingredient Skinny Queso .................................................................................................................................... 51
Turkey Chili ................................................................................................................................................................. 52
Skinny Broccoli Salad .................................................................................................................................................. 53
SPICY BBQ CHICKEN "PIZZA" ....................................................................................................................................... 54
Pizza Casserole............................................................................................................................................................ 55
Crockpot Salsa Chicken ............................................................................................................................................... 56
Broccoli Cheese Casserole .......................................................................................................................................... 57
Loaded Cauliflower “Mash” Bake!.............................................................................................................................. 58
Caprese Salad ............................................................................................................................................................. 59
Chicken Stuffed with Mozzarella, Tomato and Basil .................................................................................................. 60
Slow Cooker Korean Beef ........................................................................................................................................... 61
Stuffed Chicken Parmesan Meatloaf .......................................................................................................................... 62
Slow Cooker Creole Chicken and Sausage .................................................................................................................. 63
Cheesy Chili Spaghetti Squash Casserole ................................................................................................................... 64
Crock Pot Chicken Taco Soup ..................................................................................................................................... 65
Chicken Zucchini Poppers……………………………………………………………………………………………………………………………………..66
Buffalo Chicken Wraps………………………………………………………………………………………………………………………………………….67
Chipotle Chicken with Avocado Topping……………………………………………………………………………………………………………….68
Jalapeno Cheese Crisps…………………………………………………………………………………………………………………………………………69
Zoodle Chicken Salad-in-a-Jar……………………………………………………………………………………………………………………………….70
Spinach Mushroom Chicken………………………………………………………………………………………………………………………………….71
Italian Skillet Casserole…………………………………………………………………………………………………………………………………………72
Maple Mustard Glazed Salmon…………………………………………………………………………………………………………………………….73

4
Alice Springs Chicken.……………………………………………………………………………………………………………………………………………74
The Perfect Burger.……………………………………………………………………………………………………………………………………………….75
Creamy Buffalo Chicken Bake……………………………………………………………………………………………………………………………….76
Epic Salad Dressing……………………………………………………………………………………………………………………………………………….77
Creamy Tomato Soup……………………………………………………………………………………………………………………………………………78
Monterey Chicken………………………………………………………………………………………………………………………………………………..79
Ultimate Party Pico de Gallo…………………………………………………………………………………………………………………………………80
Mexican Style Meatloaf………………………………………………………………………………………………………………………………………..81
Healthier Bacon Parmesan Fried Chicken……………………………………………………………………………………………………….......82
Fiery Salmon with Zucchini and Eggplant ……………………………………………………………………………………………………………..83
Slow Cooker Ancho Chicken Chili………………………………………………………………………………………………………………………….84
French Onion Zoodle Bake……………………………………………………………………………………………………………………………………85
Cheeseburger Pie………………………………………………………………………………………………………………………………………………….86
Creamed Spinach & Mushroom Smothered Chicken…………………………………………………………………………………………….87
Cheesy Chicken Spaghetti Squash Casserole…………………………………………………………………………………………………………88
Cauliflower Pepperoni Pizza Casserole………………………………………………………………………………………………………………….89
Broccoli Cheese Soup……………………………………………………………………………………………………………………………………………90
Slow Cooker Creole Chicken Soup…………………………………………………………………………………………………………………………91
Taco Soup……………………………………………………………………………………………………………………………………………………………..92
Turkey Tettrazini…………………………………………………………………………………………………………………………………………………..93
Bacon Cheeseburger Casserole…………………………………………………………………………………………………………………………….94
Instant Pot Chicken Cacciatore……………………………………………………………………………………………………………………………..95
Turkey Casserole…………………………………………………………………………………………………………………………………………………..96
Cauliflower Mac and Cheese…………………………………………………………………………………………………………………………………97
Spiced Crockpot Beef Roast………………………………………………………………………………………………………………………………….98
Deviled Eggs………………………………………………………………………………………………………………………………………………………….99
Green Bean Casserole…………………………………………………………………………………………………………………………………………100
Stuffing/Dressing………………………………………………………………………………………………..………………………………………………101
Hearty Chicken Vegetable Soup………………………………………………………………………………………………………………………….102
Skinny Green Chile Chicken Enchilada Dip………………….………………………………………………………………………………….……103
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Grilled Chicken Bruschetta….………………………………………………………………………………………………………………………………104
Marinated Grilled Root Beer Chicken….………………………………………………………………………………………………………………105
Bacon Cheeseburger Casserole…………………………………………………………………………………………………………………………..106
Shrimp Marinara Zoodles……………………………………………………………………………………………………………………………………107
“Honey” Mustard Chicken…………………………………………………………………………………………………………………………………..108
Baked Garlic Cheddar Chicken…………………………………………………………………………………………………………………………….109
Grilled Chicken Margherita..……………………………………………………………………………………………………………………………….110
Creamy Ranch Chicken Stuffed Bell Peppers..……………………………………………………………………………………………………..111
Instant Pot BBQ Pulled Pork with Greek Yogurt Slaw..………………………………………………………………………………………..112
Mexican Breakfast Casserole..…………………………………………………………………………………………………………………………….113
Jicama Taco Cheese Fries..………………………………………………………………………………………………………………………………….114
Loaded BBQ Chicken and Bacon Pizza..……………………………………………………………………………………………………………….115
Shrimp & Cauliflower Grits.………………………………………………………………………………………………………………………………..116
Buffalo Chicken Pizza.…………………………………………………………………………………………………………………………………………117
Tex-Mex Chopped Chicken Salad.……………………………………………………………………………………………………………………….118
Chicken Parmesean.……………………………………………………………………………………………………………………………………………119
Big Mac Salad.…………………………………………………………………………………………………………………………………………………....120
Spaghetti Squash Carbonara.………………………………………………………………………………………………………………………………121
6
Skillet Spaghetti
Ingredients:
1 spaghetti squash
1 tsp extra virgin olive oil
2 lb lean ground Beef(grass fed, if possible) or lean ground Turkey
1/4 cup yellow onion, diced
3 cloves garlic, minced
1/4 cup diced green bell pepper
1 cup sliced mushrooms
3 cups canned low sodium organic diced tomatoes, OR 3 cups FRESH diced tomatoes
1 (15 oz) can organic crushed tomato
2 Tbsp fresh parsley
2 tsp dried basil
1/2 tsp dried oregano
¼ tsp Sea salt
½ tsp freshly ground black pepper
¼ cup all-natural parmesan cheese
Instructions:
Heat large skillet over medium-high heat. Once hot, crumble in meat and cook until browned, stirring occasionally.
Drain fat, set cooked meat aside.
Heat olive oil in skillet, once hot and add onion & green peppers and saute until tender, about 3 minutes, adding in
garlic & mushrooms during last 30 seconds of sauteing. Pour in diced tomatoes, and sauce. Stir in fresh parsley, the
basil, oregano, and season with salt and pepper to taste. Bring just to a gentle boil then add cooked spaghetti squash
noodles and cooked meat, stir and submerge noodles in liquid, then reduce heat to a simmer for 2 minutes until
heated through.
Garnish with fresh chopped basil and a touch of parmesan, serve warm.
Makes 5 servings
Per serving
1 Lean protein
3 vegetables
3 condiments
7
Zoodles & Grilled Shrimp w/ Lemon Basil Dressing
Makes 2 servings and per serving you receive:

1 leanest protein
3 greens
2 healthy fats
3 condiments
Lemon Basil Dressing:

1 cup basil
16 almonds
1 garlic clove
1 shallot
1/4 teaspoon red pepper flakes
2 teaspoons olive oil
1 tablespoon red wine vinegar
1 tablespoon lemon zest
1 pound shrimp
2 ½ cups zucchini
1/8 teaspoon Kosher salt and 1/4 teaspoon freshly cracked black pepper
1/2 cup halved cherry tomatoes
INSTRUCTIONS:
1. In a high powdered blender combine basil, 1/4 cup sliced almonds, garlic, shallot, red pepper flakes, 1/2 cup
olive oil, red wine vinegar and lemon zest. Pulse on medium until evenly combined and smooth. Season with salt
and pepper as needed and set aside.
2. Place the remaining almonds in a small skillet over medium high heat to toast. Shake pan every few seconds,
until the almonds turn just golden brown. Remove almonds from heat and set aside.
3. Heat one tablespoon of olive oil over medium high heat. Add shrimp and season with salt and pepper. Cook
shrimp for 6 – 8 minutes until fully cooked and pink, and add two heaping spoonfuls of the lemon basil dressing
into shrimp and toss to combine. Transfer seasoned shrimp to a clean bowl and set aside.
4. Using a mandolin or vegetable spiralizer, cut zucchini into thin spaghetti shaped noodles. Add zucchini noodles
to the same pan used for the shrimp and sauté for 1 – 2 minutes over medium heat until just tender. Season the
zucchini noodles with salt and pepper and then toss with an additional two heaping spoonfuls of the lemon basil
dressing. Turn heat off. Reserve any extra lemon basil dressing for another use.
5. Toss seasoned shrimp with the zucchini noodles and cherry tomatoes. Taste and adjust seasoning as needed. Top
with the toasted sliced almonds. Serve immediately.
8
Philly Steak & Cheese Skillet
Makes 5 servings
Each serving provides
1 lean
1 ½ green
3 condiments
Ingredients
•1 ½ pounds beef steak
•1/2 cup scallions
•1 cup red pepper
•1 cup green pepper
•1 cup orange/yellow pepper
•1 garlic clove
•2 teaspoons ginger
•1 tablespoon soy sauce
•1 tablespoon Worcestershire sauce
•3 teaspoons sriracha
•3 tablespoons reduced sugar ketchup
•1 ½ cups low fat provolone cheese
Directions
1. Spray skillet, keeping heat high enough brown steak. Remove from skillet, cover and keep warm.
2. Add onions. Cook on high until lightly browned on edges. Remove from pan and place over beef, cover and keep
warm. Add a little beef broth or water if necessary.
3. Add peppers. Cook on high until lightly browned on edges. Remove from pan and place over onions, cover and
keep warm.
4. Preheat oven to 400 degrees.
5. Add garlic and cook for 30 seconds. Add ginger, soy sauce, Worcestershire sauce, sriracha and ketchup. Simmer
5 minutes.
6. Add steak, onions and peppers back to the skillet. Top with cheese. Place in oven for 5 minutes turn oven to broil
and cook for an additional 2-3 minutes or until cheese is melted and lightly browned.
9
Steak and Zucchini Horseradish Alfredo
Serves 4 Per serving: 3 green, 1 lean, ~2.25 condiments
6 cups zucchini noodles (about 2 large zucchinis)

1½ lbs raw skirt steak, thinly sliced
¼ cup chicken or vegetable broth
½ tsp potato starch
1 cup unsweetened almond milk
2 tsp horseradish
1 tsp garlic powder
½ tsp soy sauce
¼ tsp each- salt & pepper
Directions
1. Heat a cast iron skillet over high heat for 4-5 minutes. You want the pan to be really hot before you add the steak.
Coat the steak with Pam and sprinkle with lots of salt and pepper then add the steaks to the hot pan. You want to
hear a sizzle when the steaks touch the pan. Cook for 2 minutes, flip then cook for another 2 minutes. Remove the
steaks from the pan and set them aside to rest.
2. Lower the heat to medium and spray pan with Pam.
3. In a separate bowl, stir together the stock and potato starch and add the mixture to the pan. Whisk the stock and
scrape up any steak bits in the bottom of the pan. The mixture thickens for around 1 minute then add the almond
milk, horseradish, garlic powder, soy sauce, salt and pepper. Let the sauce thicken for around 10 minutes, whisking
occasionally.
4. While the sauce is thickening, prepare the zucchini noodles. Using a julienne peeler or a very sharp knife, peel
the zucchini to create noodle shaped slices. When you get to the seeds of the zucchini, stop peeling.
5. When the sauce is thick enough to coat the back of a wooden spoon, add the zucchini noodles. Combine the
sauce and the zucchini noodles and cook the mixture for another 2 minutes, just to lightly cook the zucchini. Place
the noodles on a plate and top with slices of the steak.
10
Chicken Fajita Salad
Cheese Stuffed Jalapeños
Ingredients:
2 light laughing cow cream cheese (1 Healthy Fat)
1/4 cup 2% reduced fat Mexican Three Cheese Blend (1/4 Lean)
1/8 tsp Worcestershire sauce - I left this out (1/2 Condiment)
3 to 4 Jalapenos, depends on size (1 Green)
1 tbsp grated parmesan cheese (1 Condiment)
Directions:
Cut jalapenos in half lengthwise; remove seeds and membranes. In a large saucepan, boil peppers in water for 5-10
minutes (the longer you boil the peppers, the milder they become). Drain and rinse in cold water; set aside.
In a small mixing bowl, beat thelaughing cow cream cheese, cheddar cheese and Worcestershire sauce (optional).
Spoon 2 teaspoonfuls into each jalapeno half; sprinkle with grated Parmesan cheese. Place on a greased baking
sheet. Bake at 400 degrees F for 5-10 minutes or until cheese is melted. Serve warm.
1/4 Lean, 1 Green, 1 1/2 Condiments with the Worcestershire sauce or 1 without it and 1 Healthy Fat
11
Grilled Balsamic Marinated Chicken
Ingredients:
18 oz raw boneless, skinless chicken breasts - should yield 12 oz cooked (2 Lean)
Marinade:
1 teaspoon dried basil (1 Condiment)
1/4 tsp garlic powder (1 Condiment)
1/4 teaspoon black pepper (0.5 Condiment)
1/4 teaspoon salt (1 Condiment)
1/4 cup Newman's Own Lighten Up Balsamic Vinaigrette (2 Healthy Fats)
Directions:
Rinse and dry chicken. Mix all ingredients in small bowl. Pour marinade over chicken in large bowl and toss to
combine. Cover and refrigerate for a few hours or overnight. Discard Marinade.
Grill chicken until cooked.
2 servings with 1 Lean, 1.75 Condiments and 1 Healthy Fat per serving. Add three servings of Greens to complete
the recipe.
12
Fajita Stuffed Chicken
Makes 8 servings:
Per serving
1 Leaner protein
1 vegetable
3 condiments
1 fat
Ingredients:
Non-stick pan spray
1 red pepper, diced
1 green pepper, diced
1 yellow pepper, diced
1 cup green onion, diced
1/2 teaspoon kosher salt
1 teaspoon freshly ground black pepper
4 ounces low fat cream cheese
1 cup shredded low fat cheddar cheese
1 cup diced low fat pepper jack cheese
3 1/3 pound boneless skinless chicken breasts
1/2 teaspoon salt
1 teaspoon chili powder
2 teaspoons cumin
1 teaspoon garlic powder
2 Tablespoons canola oil (for chicken)
3 tablespoons Salsa
Directions:
Heat the canola oil in a pan over high heat. Cook the peppers, onion, salt, and pepper until soft. Transfer the cooked
veggies to a bowl.
In the same bowl, mix in the cream cheese, cheddar, and pepper jack, stirring until evenly incorporated. Set aside.In
a separate bowl, combine the chicken with the salt, chili powder, cumin, and garlic powder, evenly distributing the
spices over the chicken.On a cutting board, slice a pocket in the chicken horizontally and fill the pocket with a
heaping spoonful of the veggie mixture. Press the edges of the chicken together to seal in the filling. Repeat with
the remaining chicken.
Heat the canola oil in a non-stick pan over medium heat. Cook the stuffed chicken for five minutes on each side,
until cheese is melted and chicken is cooked through. Serve with salsa.
13
Baked Egg Omelet
Makes 5 servings
Per serving
1 Leaner protein
1 vegetable
2 condiments
Ingredients:
• nonstick cooking spray
• 8 large whole eggs
• 16 large egg whites
• 3/4 teaspoon kosher salt
• ½ teaspoon black pepper
• 6.7 ounces thawed frozen spinach, drained
• 6.34 ounces diced tomatoes
• 1/3 cup diced onion
• 2.40 ounces diced bell pepper
• 4 oz shredded cheddar
Directions:
Preheat the oven to 350F. Spray the muffin tins with cooking spray.
In a large bowl whisk the eggs and egg whites, season with salt and pepper. Mix in the remaining ingredients. Place
tins on a cookie sheet and bake 20 to 25 minutes, until set. Makes 12 muffins.
14
Chicken Parmesan Meatballs
1 lb 93% ground chicken (2 1/4 Lean)

1/4 cup grated Parmesan cheese (4 Condiments)
1/4 tsp pepper (1/2 Condiment)
1/2 tsp garlic salt (2 Condiments)
1/2 tsp Italian seasoning (1 Condiment)
1/4 tsp onion powder (1/2 Condiment)
3/4 cup reduced fat mozzarella cheese, divided (3/4 Lean)
1 1/2 cups Great Value Italian diced tomatoes, divided (3 Greens)
Directions:
Preheat oven to 350 degrees.
Lightly spray a 13 x 9 inch glass dish with cooking spray.
Blend diced tomatoes in a blender or small chopper to resemble tomato sauce or until desired consistency.
Combine ground chicken, Parmesan cheese, and spices. Add half of the mozzarella cheese (1.5 oz or 1/4 cup plus 2
tbsp). Measure out 3 tbsp of tomato sauce and add to the ground chicken mixture until completely combined.
Form into meatballs. Since this recipe makes three servings, I made twenty-one meatballs. It is so much easier to
divide the meatballs evenly when they are in increments of three such as 15, 18, 21, and so on.
Place meatballs in prepared glass dish. Bake for 25 minutes.
Spread tomato sauce over meatballs and sprinkle with the leftover mozzarella cheese.
Broil until cheese is melted. Divide the meatballs into 3 servings. Enjoy!
3 Servings with 1 Lean, 1 Green (need 2 more!) and 2.6 Condiments per serving
15
Spaghetti Squash Lasagna Casserole
Ingredients:
4 lb spaghetti squash - you will only need 4 cups (8 Greens)
8 oz part skim ricotta (1 Lean)
8 oz reduced fat mozzarella cheese, divided (2 Leans)
2 tbsp egg beaters
2 tbsp grated parmesan cheese (2 Condiments)
2 cups Italian diced tomatoes with less than 5 g of carbs per 1/2 cup, divided (4 Greens)
1/4 tsp garlic powder (1/2 Condiment)
1/8 tsp salt (1/2 Condiment)
2 tsp olive oil (1 Healthy Fat)
6 oz seasoned ground turkey 94-97% (1 Leaner)
Directions:
Preheat oven to 400 degrees. Prick squash with fork or metal skewer and roast in oven for an hour or until it seems
soft when you press on it. Take it out and leave on the counter until cool.
When squash is cool, cut in half and scoop out the seeds and discard. Use a fork or spoon to scoop out the rest of
the squash and set aside in a bowl. Measure out 4 cups of spaghetti squash and store the rest in the fridge. Add oil
to a skillet over medium heat. Saute the 4 cups of squash for a few minutes until it begins to brown. Add garlic
powder, salt and pepper, if desired.
Mix ricotta cheese, parmesan, egg beaters and 4 oz or 1 cup of mozzarella cheese together.
Preheat oven to 375 degrees. Pour 1 cup of the diced tomatoes on the bottom of a 9 inch or 8 inch square casserole
dish and spread evenly. Add squash. Top the squash with the ricotta cheese mixture. Then top the ricotta cheese
mixture with the cooked ground turkey. Spread 1 cup of diced tomatoes over the meat. Bake for 35 minutes. Spread
the rest of the mozzarella cheese over the top (1 cup) and bake an additional 25 minutes until cheese is melted and
lightly brown. Let rest for 10 minutes or so to serve.
4 servings with 1 Lean, 3 Greens, 1/2 Healthy Fat, and Less than 1 Condiment per serving
16
ROASTED BROCCOLI PARMESAN with Chicken
Makes 4 servings
Per serving
1 Leaner protein
3 vegetables
1 ½ condiments
1 fat
Ingredients:
•28 oz raw, boneless, skinless chicken breast
• 1 medium bunch (about 20oz) broccoli with stems
• 4 cloves garlic, peeled and smashed
• 1/2 teaspoon kosher salt
• 2 & 1/2 cup Rao’s marinara sauce
• 1 cup shredded low-fat mozzarella cheese
Directions:
Preheat oven to 450°F.
Dice chicken and cook until pink is gone. (Don’t overcook chicken & keep chicken warm but don’t let it dry out)
Trim about 1 inch off broccoli stems and discard. Slice the broccoli stalks in half lengthwise.
Place the broccoli and the garlic cloves on a 9-by-13-inch baking pan and spray both sides of the broccoli florets
and stems with olive oil. Season both sides with salt and roast cut side up about 10 minutes, until the broccoli is
browned on the bottom. Turn the broccoli and garlic and roast an additional 10 minutes until tender and browned
and crisp.
Add chicken , Top with marinara sauce and mozzarella. Return to the oven and bake until hot and the cheese is
melted, about 10 minutes.
17
Dotties's Carne Guisada
Ingredients:
2 pounds chuck roast, trimmed, and cubed (Should yield ~4 Lean Servings (5oz/each)
1/2 cup chopped green chilies (1 Green Option)
2 cups beef broth (2 Condiments)
1 1/2 cups canned, diced tomatoes, undrained (3 Green Options)
1 tbsp jalapeño peppers, chopped (1 Condiment)
1 tbsp chili powder (3 Condiments)
1 tsp onion powder (2 Condiments)
1 tsp cumin (1 Condiment)
1/4 tsp salt (1 Condiment)
1/2 tsp pepper (1 Condiment)
Directions:
Add all of the ingredients into a crock pot. Cook on low 8 to 10 hours.
Or
Add all ingredients to a dutch oven; bring to a simmer. Cover and simmer 2 hours or until the beef is very tender.
Remove the lid and raise the heat. Simmer until the liquid has thickened, about 10 minutes.
4 Servings with 1 Lean, 1 Green, and 3 Condiments per serving ( No Healthy Fat required)
*Don't forget to add 2 Greens per serving to complete your Lean and Green!
18
Marinated Flank Steak
Makes 5 servings per serving:

1 Lean protein
3 condiments
Ingredients:
2 1/3 pounds flank steak
1/4 cup low sodium soy sauce
3 Tbs balsamic vinegar
1/2 cup beef broth
2 Tablespoons Splenda
4 garlic cloves, minced
4 teaspoons minced fresh ginger
3 scallions, thinly sliced
Equipment: gallon size sealable plastic bag
Directions:
Place the plastic bag in a large bowl and then add the soy sauce, balsamic vinegar and oil to the bag. Whisk in the
splenda, garlic, ginger and scallions. Add the steak to the bag, flipping it to coat it in the marinade, and then seal the
plastic bag.
Place the steak in the fridge and marinate it overnight, or for a minimum of 10 hours.
When ready to cook, remove the steak from the fridge and preheat your cooking surface (grill or stovetop grill pan).
Remove the steak from the marinade, discard the leftover liquid, and sear the steak on each side until it’s cooked to
your desired degree of doneness. Let the steak rest for 5 minutes and then slice it against the grain and serve.
***Add three servings of veggies to complete the meal***
19
Sweet Lime Sriracha Chicken Lettuce Wraps
Makes 4 servings
Each serving provides:
1 Leaner
1 Healthy Fat
3 Green
3 Condiments
Ingredients:
• 36oz raw chicken cutlets, diced
• 6 cups lettuce for wraps
• 1 cup grape tomatoes
• ¼ avocado
• 1 cup green onion
• ½ cup cilantro
• 1 teaspoon lime
Marinade Ingredients:
• 4 teaspoons lime juice
• 5 teaspoons Sriracha sauce
• 1 Tbsp Splenda
• 1/4 tsp garlic powder
• 1 tsp ground cumin
• 1/4 tsp chili powder
• 1/4 tsp sea salt
• 1 Tbsp water
• 2 teaspoons olive oil
Directions:
1. Combine marinade ingredients well.
2. Place in medium glass bowl (cover), or gallon ziploc. Add diced chicken cutlets.
3. Marinate 4 hours, or overnight, refrigerated, turning to coat occasionally.
4. Cook chicken in large, med-high preheated sauté pan, with 2 tsp olive oil.
5. Sauté uncovered until cooked through and outside is crispy. About 6-8 minutes.
6. Serve immediately lettuce leaves with; tomato, avocado, green onion, cilantro, and fresh lime wedges
20
Creamy Tuscan Garlic Shrimp
Serves 4
Per serving: ½ leanest, 2 fats, ~3 condiments, 1 green
Ingredients
•2 cloves garlic, finely diced
•1 pound (500 g) shrimp (or prawns) -- tails on or off
•½ cup diced green onions
• .25 oz sundried tomatoes (just dried; not packed in oil)
•1 ½ cups half and half (can use 1 ½ cups unsweetened almond or cashew milk; this would result in 0 healthy fats
per serving ; to keep condiments to 3, reduce parmesan cheese to 2 Tbsp if using the milk)
•¼ tsp each- salt and pepper
•4 cups baby spinach leaves
•1/4 cup fresh grated Parmesan cheese (do not include for dairy free option)
•½ teaspoons dried Italian herbs
•1 tablespoon fresh parsley, chopped
Directions
Heat a large skillet over medium-high heat. Add in the garlic and fry until fragrant (about one minute). Add in the
shrimp and fry two minutes on each side, until cooked through and pink. Transfer to a bowl; set aside.Fry the green
onions in the skillet. Add the sun dried tomatoes and fry for 1-2 minutes to release their flavors.
Reduce heat to low-medium heat, add the half and half and bring to a gentle simmer, while stirring occasionally.
Season with salt and pepper to your taste.
Add in the spinach leaves and allow to wilt in the sauce, and add in the parmesan cheese. Allow sauce to simmer
for a further minute until cheese melts through the sauce. (For a thicker sauce, add the half and half mixture to the
center of the pan, and continue to simmer while quickly stirring the mixture through until the sauce thickens.)
Add the shrimp back into the pan; sprinkle with the herbs and parsley, and stir through.Serve over steamed veg. or
cauliflower rice
21
Korean Grilled Chicken Breasts
Makes 5 servings
Per serving
1 Leaner protein
3 condiments
•45 ounces raw boneless, skinless chicken breasts, cut in half lengthwise
• 1/4 cup low sodium soy sauce
• 1/4 cup finely chopped yellow onion
• 1 tsp sesame oil
• 1 tsp grated ginger
• 1 tbsp Splenda
• 1 garlic clove, crushed
• 1 teaspoon red pepper flakes (optional)
• 1 teaspoon sesame seeds, plus more for topping
• 2 thinly sliced scallions, white and green parts
Directions:
Place the chicken breasts, 1 at a time, in a Ziploc bag. Pound the chicken breast to an even thickness, about ½ inch
thick, being careful not to puncture the bag.
In a medium bowl, combine the soy sauce, sesame oil, ginger, splenda, onion, garlic, red pepper flakes, if using and
sesame seeds. Reserve ¼ cup of the marinade and transfer the remainder to the Ziploc bag with the chicken.
Refrigerate and marinate for at least 1 hour.
Over medium-high heat, grill the chicken for 2 to 3 minutes or until it no longer sticks to the grill. Turn the chicken,
spoon the reserved ¼ cup of marinade over each breast and grill an addition 2 to 3 minutes.
Sprinkle with scallions
Add 1.5 cups zucchini and this makes a complete lean and green :)
22
Brunch Casserole
Ingredients:
6 eggs Eggs, Whole
1 cup Morningstar Grillers Recipe Crumbles
1/2 cup Raw Mushrooms, Portabella
1/2 cup Raw Tomatoes
4 oz Cheese, cheddar, reduced fat, shredded
1/3 cup Raw Onion
5 sprays Non-stick Cooking Spray
Preparation:
Additional Ingredients: 3 Tbsp. Plain low-fat Greek Yogurt
1. Prep the ingredients: Chop the mushrooms, onion, and tomatoes.
2. Beat eggs and Greek yogurt with whisk until well blended.
3. Pour mixture into greased 8x8” baking dish.
4. Bake at 350°F for 10 minutes, until egg mixture is softly set.
5. Meanwhile, cook recipe crumbles, mushrooms, and onions in large skillet on medium heat for 6-8 minutes, until
crumbles are done. Stir occasionally.
6. Drain once cooked.
7. Reduce oven temperature to 325°F.
8. Spoon tomatoes over egg layer. Cover with recipe crumbles mixture and cheese.
9. Bake 30 minutes until center is set.
Makes 4 servings. One Serving Provides: ~1 lean, 1/2 green, and 2 condiments
23
Lemon Chicken and Spaghetti Squash
Makes 4 servings
INGREDIENTS
• 2 cups cooked spaghetti squash (4 green)
• 4 tsp Olive oil (4 healthy fats)
• 1/4 tsp Sea salt (1 condiment)
• 1/4 tsp Black pepper (1/2 condiment)
• 2 ¼ pounds skinless, boneless raw chicken breast (4 leaner)
For the sauce

• ¼ cup onion, diced (4 condiments)
• 3 cloves garlic, minced (3 condiments)
• 3 cups cherry tomatoes, halved (6 green)
• 1/4 teaspoon sea salt (1 condiment)
• ¼ teaspoon black pepper (1/2 condiment)
• 2 tsp lemon juice (1 condiment)
• 1 cup chicken broth (1 condiment)
• 8 ounces spinach (2 green)
Directions
1. Preheat oven to 375˚F/200˚C.
2. Poke several holes into the spaghetti squash. Microwave on high for 5 minutes.
3. Cut squash in half along the holes. Remove seeds with a spoon. Drizzle squash with olive oil, and season with
salt and pepper.
4. Place squash upside down on baking tray and bake for 40 minutes until soft. Let cool.
5. Using a skillet, cook the chicken breast on medium-high heat with a little olive oil for 6-8 minutes until the
chicken is golden brown and cooked through. Remove chicken from the pan and set aside.
6. Sauté onion for a few minutes. Add garlic and cook for a minute. Add tomatoes and cook for a couple minutes.
Cook until onions are translucent.
7. Add lemon juice and chicken broth, and cook until the liquid partially reduces, about 20 minutes. Add chicken
and cook for 2 minutes. Add spinach and cook for 2 minutes.
8. Using a fork, shred the inside of the squash.
9. Pour sauce over the squash. Serve immediately.
10. Enjoy!
24
Jalapeno Cheddar Turkey Burgers
Makes 4 servings
Per serving
1 Leaner protein
1 1/3 condiment
¾ fat serving
Ingredients
• 28 oz lean turkey or beef (not extra lean)
• 2 tablespoons finely minced onion
• ¼ tsp salt
• ½ tsp pepper to taste
• 4 tablespoons low fat cream cheese
• 2 oz. shredded cheddar cheese
• ¼ teaspoon garlic powder
• 1 fresh jalapeno pepper, diced (seeds removed if you prefer less spice)
• 1 tablespoon olive oil
Instructions
1. Preheat grill to medium or oven to broil on high.
2. In a small bowl combine cream cheese, cheddar cheese, garlic powder and diced jalapeno.
3. Combine meat, salt & pepper and minced onion. Divide meat into 4 even pieces (7oz each). Take ¼ of the cream
cheese mixture and flatten it into a pancake shape. Wrap beef or turkey around the cheese ensuring the cheese
mixture is completely covered. Brush each burger with a little bit of olive oil.
To Grill
1. Grill burgers over medium heat for 6-7 minutes on each side or until completely cooked. (Turkey should reach an
internal temperature of 165 degrees and beef should reach 160 degrees.)
To Broil
1. Place burgers on a foil covered pan approximately 6” from the broiler. Broil 5-6 minutes on each side or until
completely cooked.
25
Grilled Turkey and Cheddar "Sandwich"
Ingredients:
2 cups grated cauliflower
1 egg
1/4 cup grated Parmesan cheese
1/4 tsp dried Italian seasoning
2/3 cup shredded 2% sharp cheddar cheese
6 ounces thinly sliced turkey breast
Directions:
In a medium bowl, combine grated cauliflower, egg, Parmesan cheese, and Italian seasonings. Mix until evenly
combined. Set aside.
Heat a large non-stick skillet or griddle over medium heat.

Spray with cooking spray. Scoop the cauliflower mixture into a small patty and place on the skillet or
griddle.Repeat to form a second, third and fourth patty. These are your "bread" slices.
Press down on the pieces with a spatula and cook until golden underneath, about 5 minutes. Flip and cook until the
other sides are golden, about 3 minutes more.
Top a cauliflower slice with 1/3 cup cheese and 3 ounces of turkey. Place a cauliflower slice on top. Repeat with
the other two slices. You will have two sandwiches. Cook until cheese is melted, about 2 minutes more per side.
Enjoy!
2 Sandwiches with 1 Lean, 2 Greens, and 2.12 Condiments per Sandwich (Still need 1 more Green for the day!)
26
Buffalo Chicken Jalapeno Popper Casserole
This makes 6 servings

Per serving
1 Leaner protein
3 condiments
1 fat
Ingredients
2 ½ pounds Chicken Breasts

1/4 cup Jalapenos (De-seed if you aren't a fan of spicy) Divided if you want to put some on top
10 oz. low fat Cream Cheese
1T olive oil
4 oz. Reduced fat Shredded Cheddar
2 oz. Part Skim Shredded Mozzarella Cheese
1/4 cup Frank's Red Hot Sauce
¼ tsp Salt
½ tsp Pepper to Taste
Directions
Pre-heat oven to 400F. Season chicken breasts with salt and pepper, then lay on a cooling rack over a cookie sheet
wrapped in foil. Bake chicken breasts for 40 minutes at 400F.
Once your timer hits 20 minutes, start on the filling. Add olive oil into a pan over medium heat. Once oil is heated,
add jalapenos into the pan.
Once jalapenos are soft and cooked, add cream cheese, and frank's red hot to the pan. Mix together until creamy
and combined.
Remove chicken from the oven and let cool slightly. Lay chicken into a casserole dish, then spread cream cheese
mixture over it, then top with cheddar and mozzarella cheese.
Bake for 10-15 minutes at 400F. Broil for 3-5 minutes to finish. Optional: Top with extra jalapenos before you
broil.
27
Garlic Margherita Chicken & Zucchini
(slightly modified from FoodCrush)
Makes 4 servings
Per serving
1 Leaner protein
½ fat serving
2 condiments
3 vegetables
Chicken:
• 2 ¼ pounds chicken breast, or tenders cut into 1" pieces
• 1 tsp olive, coconut or avocado oil
• 1 large garlic clove, crushed
• ½ tsp Ground black pepper
Zucchini & Tomatoes:

• 1.5 lbs zucchini, cut into half moon shapes
• 2 cups fresh, halved grape tomatoes
• 1 tsp olive, coconut or avocado oil
• 1 large garlic clove, crushed
• ½ tsp Ground black pepper
Garnish:
• 1/4 cup fresh chopped Basil
• A sprinkle of Italian (high-quality) cheese such as natural parmesan (optional)
Instructions:
Chicken:
1. Preheat (cast iron) skillet on medium heat add oil to coat.
2. Add garlic and cook for just 10 seconds.
3. Then add chicken, sprinkle with sea salt and pepper to taste.
4. Cook for 8-10 minutes uncovered, stirring occasionally.
5. Transfer to a plate and set aside.
Zucchini and Tomatoes:
6. Cook the zucchini the same way as Chicken but for 6 minutes, adding tomatoes during the last 3 minutes of
cooking time.
7. Add chicken back to skillet and stir just to warm.
8. Remove from heat, sprinkle with fresh basil.
28
Chicken with Chipotle Mushroom Cream Sauce
Ingredients:
18 oz Raw Chicken Breasts - should yield 12 oz cooked (2 Lean)
1/4 tsp Salt or garlic salt (1 Condiment)
1/8 tsp Pepper (1/4 Condiment)
1 tsp olive oil (1 Healthy Fat)
For the Sauce:

Pam spray
1 Cup Mushrooms (2 Greens)
1 scallion, thinly sliced (approx 1/4 cup= 1/2 green)
1/2 cup lower-sodium chicken broth (1/2 Condiment)
2 wedges Light Queso & Chipotle Laughing Cow cheese (1 healthy fat)
1/4 tsp dried rosemary (1/4 Condiment)
Dash of Salt (optional)
Directions:
Season the chicken with salt and pepper. In a large non-stick skillet, heat 1 tsp olive oil over medium heat. Add the
chicken and cook until golden brown, about 3-5 minutes per side. Transfer to plate and keep warm with foil tent.
Spray pan with non-stick spray and add the mushrooms, scallions and a splash of the broth to the skillet. Cook over
medium heat, tossing frequently, until the mushrooms have wilted, about 3 minutes.
Add the remaining broth, light cheese wedges, rosemary and dash of salt. Stir until the cheese melts, about 1
minute.
Return the chicken to the pan and bring to a simmer. Cover and cook until the chicken is cooked through and still
juicy, about 5 to 10 minutes.Divide the chicken and sauce evenly among two plates.
Recipe makes 2 Servings, each with 1 Lean, 1 1/2 Greens (You still need to add 1 1/2 additional servings of greens
per person. I've chosen steamed broccoli), 1 Condiment and 1 Healthy Fat per serving.
29
Avocado Lime Shrimp Salad
Makes 2 servings
Per serving
1 Leanest protein
2 vegetables
2 condiments
2 fats
Ingredients
14 ounces jumbo cooked shrimp, peeled and deveined, chopped
1 1/2 cup tomato, diced
4 1/2 ounces avocado, diced
1/4 cup jalapeno, seeds removed, diced fine
1/4 cup chopped green onion
2 tablespoons lime juice
1 tsp olive oil
1 tbsp chopped cilantro
1/8 teaspoon salt
¼ teaspoon fresh pepper to taste
Directions
In a small bowl combine green onion, lime juice, olive oil, pinch of salt and pepper. Let them marinate at least 5
minutes to mellow the flavor of the onion.
In a large bowl combine chopped shrimp, avocado, tomato, jalapeno. Combine all the ingredients together, add
cilantro and gently toss. Adjust salt and pepper to taste.
30
Layered Salad
Yield: 4 servings. Per serving: 1 Leaner | 3 Green | 2 Condiments | 1 Healthy Fat.
Ingredients:
Dressing
4 oz (½ cup) plain, low-fat Greek yogurt
4 tsp extra-virgin olive oil
¼ cup red wine vinegar
1 Tbsp white balsamic vinegar
2 tsp Dijon mustard
Salt and pepper to taste
Salad
6 cups mixed greens
5 hard-boiled eggs, peeled and sliced thin
1 cup diced tomatoes
½ cup cucumber, sliced thin
½ cup radishes, sliced thin
1 small yellow bell pepper, chopped
1 small red bell pepper, chopped
6 oz cooked chicken breast*, cut into ¼-inch cubes
4 oz (1 cup) reduced-fat shredded cheddar cheese
*For a vegetarian option, try baked tofu in place of chicken breast.
Directions:
1. Whisk together salad dressing ingredients in a small bowl, set aside.
2. Place mixed greens in a large clear bowl. Top with layers of egg, tomato, cucumber, radish, peppers, chicken,
and cheese.
3. Cover and refrigerate for several hours. Pour dressing over top or serve it on the side.
31
Balsamic garlic roasted green beans and mushrooms
Makes 5 servings
Per serving
2 vegetables
2 condiments
1 fat
Ingredients
1 lb green beans trimmed
8 oz mushrooms sliced
1 1/2 tbsp balsamic vinegar
6 garlic cloves minced
Directions
Preheat oven to 425 degrees. Line a large, rimmed baking sheet with parchment paper and mist with non-fat
cooking spray. In a large bowl, whisk together the oil, vinegar and garlic. Add in the veggies and toss to coat.
Spread out the green beans and mushrooms evenly onto the pan, then sprinkle with salt and pepper. Place in oven
and roast for about 20 minutes, or until veggies are well browned.
32
Spinach Quiche
33
Sunday Brunch Bake
Ingredients:
6 eggs Eggs, Whole
1 cup Morningstar Grillers Recipe Crumbles
1/2 cup Raw Mushrooms, Portabella
1/2 cup Raw Tomatoes
4 oz Cheese, cheddar, reduced fat, shredded
1/3 cup Raw Onion
5 sprays Non-stick Cooking Spray
Preparation:
Additional Ingredients: 3 Tbsp. Plain low-fat Greek Yogurt
1. Prep the ingredients: Chop the mushrooms, onion, and tomatoes.

2. Beat eggs and Greek yogurt with whisk until well blended.
3. Pour mixture into greased 8x8” baking dish.
4. Bake at 350°F for 10 minutes, until egg mixture is softly set.
5. Meanwhile, cook recipe crumbles, mushrooms, and onions in large skillet on medium heat for 6-8 minutes, until
crumbles are done. Stir occasionally.
6. Drain once cooked.
7. Reduce oven temperature to 325°F.
8. Spoon tomatoes over egg layer. Cover with recipe crumbles mixture and cheese.
9. Bake 30 minutes until center is set.
One Serving Provides: ~1 lean, 1/2 green, and 2 condiments
34
Italian Chicken Bake
Ingredients:
12 ounces shredded chicken breasts, cooked (2 Leaner Leans)

1 tsp dried basil (1/2 Condiment)
1/2 tsp dried oregano (1/2 Condiment)
3/4 cup Rao's marinara sauce (3 Greens)
6 wedges of light laughing cow cheese - any flavor will do (3 Healthy Fats)
1/2 cup low fat plain Greek yogurt (1/3 Leaner Lean)
2/3 cup shredded part-skim mozzarella cheese (2/3 Lean)
1/4 cup grated parmesan cheese (4 Condiments)
Directions:

Lightly spray a casserole dish with cooking spray. Place shredded chicken at the bottom of prepared dish. Sprinkle
basil and oregano over shredded chicken breasts. Use any additional garlic powder, salt, or pepper to season your
chicken if it isn't seasoned already. I used store bought rotisserie chicken so it was already seasoned. Combine light
laughing cow cheese and yogurt in a small bowl. You may need to microwave the laughing cow cheese for about
10 to 15 seconds to soften it up a bit so that it blends easier with the yogurt. Spread yogurt mixture over chicken.
Then spread marinara sauce over yogurt mixture. Top with parmesan cheese and mozzarella cheese. Bake for about
25 to 30 minutes or until the casserole begins to bubble and cheese is melted. Divide into three equal portions.
3 Servings with 1 Lean, 1 Green, 1.8 Condiments, and 1 Healthy Fat per Serving
35
Oven Baked Chicken Fajitas
Ingredients:
27 oz boneless, skinless chicken breasts, cut into strips - should cook down to 18 oz (3 Leans)
1 tbsp olive oil (3 Healthy Fats)
3/4 package or 18 grams fajita seasoning mix (9 Condiments)
1 cup Rotel diced tomatoes with green chilies, undrained (2 Greens)
1 cup red bell pepper, cut into strips (2 Greens)
1 cup green bell pepper, cut into strips (2 Greens)
1 1/2 cups zucchini or yellow squash (3 Greens)
Directions:
In a large bowl, combine chicken strips with olive oil and fajita seasoning mix.
Marinade in the fridge for at least 3 hours or more if desired.
Add the tomatoes, peppers, zucchini and squash to the chicken mixture until combined.
Pour mixture into prepared baking dish.
Preheat oven to 400 degrees. Spray a 13×9 baking dish with cooking spray.
Bake uncovered for 25 minutes or until chicken is cooked through and the vegetables are tender.
3 Servings with 1 Lean, 3 Condiments, 3 Greens, and 1 Healthy Fat per serving
36
Mexican Beef Egg Burrito
Ingredients:
2.5 oz 93% Ground Beef, cooked (1/2 Lean)
1 Light Queso Fresco and Chipotle Laughing Cow Cheese (1/2 Healthy Fat)
1/4 cup Rotel Tomatoes or Diced Tomatoes (1/2 Green)
1/2 tsp Taco Seasoning (.75 Condiments)
1 cup Egg Beaters (1/2 Lean)
1 tbsp Chipotle Salsa (1 Condiment)
Directions:
Combine cooked ground beef with, tomatoes, laughing cow cheese and taco seasoning until combined over medium
high heat. Set aside.
Spray a non-stick skillet with cooking spray over medium high heat. Add egg beaters. When one side is done, flip
to cook the other side like an omelet.
Place the omelet on a plate. Add ground beef mixture to the center and fold one side over the meat mixture. Then
fold the other side over the meat to form a burrito. Top with 1 tbsp of salsa. Delicious!
*You could use 1 tbsp regular cream cheese as 1 Healthy Fat or 1 tbsp light cream cheese as 1 Condiment
1 Lean, 1/2 of 1 Green (you still need to add 2 1/2 Greens), 1.75 Condiments and 1 /2 Healthy Fat (need 1/2
Healthy Fat more)
37
Enchilada Bake
Makes 3 servings
Per serving
1 Lean protein
1 1/3 vegetable servings
3 condiments
Ingredients:
10 sprays non-stick pan spray
1/2 cup green spring onion, finely chopped
6 ounces shredded cooked chicken breast
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 teaspoons chili powder
¼ cup Old El Paso™ enchilada sauce (from 19-oz can)
One cup canned low sodium diced tomatoes
1/2 cup shredded low fat sharp Cheddar cheese (2 oz)
1 cup shredded low fat pepper Jack cheese (4 oz)
3/4 cup plain low fat greek yogurt
4 ½ ounces Sliced avocado
½ cup Fresh cilantro
Instructions:
1. Heat oven to 350°F. Spray 8-inch square (2-quart) or 13×9-inch (3-quart) ceramic or broiler-proof baking dish
with 5 sprays cooking spray.
2. Heat 10- or 12-inch skillet over medium-high heat. Add 5 sprays pan spray and onion; cook 5 minutes or until
onion is soft.
3. Reduce heat to low. Add chicken, green chiles, chili powder, tomatoes and ¼ cup of the enchilada sauce; stir to
combine. Remove from heat.
4. Stir in Cheddar cheese. Transfer chicken mixture to baking dish. Top evenly with pepper Jack cheese.
5. Bake 10 to 15 minutes.
6. Turn oven control to broil. Place baking dish about 5 inches from broiler; broil 1 to 2 minutes or until cheese is
golden and bubbly. Remove from broiler. Top with avocado and cilantro.
7. Serve immediately.
38
Chicken Alfredo and Spinach "Pizza"
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
39
Cauliflower Bread Sticks
Ingredients:
1 cup raw grated cauliflower or 100 grams (2 Greens)
1/4 cup egg substitute * you are able to add up to 2 oz of additional protein per Nutrition Support 1 cup shredded or
4 oz 2% light mozzarella, divided (1 Lean)
Garlic salt and Italian seasonings, to taste
Marinara Sauce
1/2 cup Italian diced tomatoes - less than 5 g of carbs per serving (1 Green)
You can also use Walden Farms Marinara Sauce, but 1/4 cup is considered to be 2 condiments and is not a
vegetable. You would have to add a third of veggies to your meal if you choose this option.
Directions:
Puree Italian diced tomatoes in a small chopper. Set aside.
Preheat oven to 350. Mix cauliflower, 1/4 cup egg substitute, and 3 oz or 3/4 cup shredded mozzarella together in a
bowl until combined. Line a 9 x5 loaf pan with parchment and lightly spray with Pam. Pour mixture into pan about
1 -1/2 inch deep. (It is okay if the mixture does not cover the entire pan). Bake at 350 for 30 min or until set. Lift
the edges of the parchment and place bread with parchment on to cookie sheet. Carefully use a spatula to lift the
edges of the dough off the parchment and flip the dough. Bake for an additional 15 minutes at 450 degrees. Take
out of oven and with a pizza cutter, slice strips through set dough. Separate slightly. Sprinkle with garlic salt, Italian
seasonings and 1 oz or 1/4 cup 2% reduced fat mozzarella or three cheese blend. Continue baking at 450 degrees
for about 10 more minutes until cheese is melted. Serve with marinara sauce.
1 Complete Lean and Green Meal, No Healthy Fat Required
40
Spinach Dip for your party, but serve with fresh veggies instead of bread/crackers!
Ingredients
1 ½ cups hearts of palm chopped – artichokes are too high in carbohydrates
1 cup part skim ricotta cheese
3 Tablespoons low fat cream cheese
1/4 cup Parmesan cheese (grated)
4 ounces part skim Mozzarella cheese (small cubes)
1 teaspoon minced garlic
1 ½ cups frozen spinach, thawed and squeezed of its juices
Directions:
1. Preheat oven to 375°F.
2. Mix together Parmesan cheese, Mozzarella, spinach, and hearts of palm.
3. Combine remaining ingredients and mix with spinach mixture.
4. Bake for 20-30 minutes.
This makes 4 servings

Per serving
½ Lean protein
1 ½ vegetable servings
2 condiments
41
Crispy Buffalo Chicken Bites
Ingredients:
9 oz. raw boneless skinless chicken breast cut into cubes- should yield 6 oz cooked (1 Lean)
1 tbsp Frank's Red Hot Wing Sauce (1 Condiment)
1 Bag Medifast Parmesan Cheese Puffs (1 Meal)
1 tbsp Reduced Fat Grated Parmesan Cheese (1 Condiment)
Optional Dipping Sauce:

2 tbsp Hidden Valley Light Ranch Dressing (1 Healthy Fat)
1 tsp Frank's Red Hot Wing Sauce (0.33 Condiments)
Directions:
Preheat Oven to 350. Finely crush the Parmesan puffs into a bread-crumb consistency - use food processor or just
whack the heck out of the (already opened) bag with something heavy. Mix the Parmesan cheese with the processed
Parmesan puffs and pour crumb mixture into a plastic Ziploc bag. Set aside.
Cut Chicken Breast into approximately 1 inch cubes/chunks. Combine chicken with 1 tbsp of Frank's Hot Wing
Sauce, tossing until combined. Place the coated chicken (let excess sauce drip off chicken before placing in bag)
into the Ziploc bag with the crumb mixture and shake the bag, making sure the chicken is completely coated with
the crumbs.
Put the crumb coated chicken cubes onto a baking sheet lined with parchment paper (etc.) and bake for
approximately 25-30 minutes. Cooking time will vary depending on your oven, but I used my oven light and kept
an eye on them to make sure they didn't burn.
Combine ranch dressing and 1 tsp Frank's Hot Wing Sauce and stir until combined. Serve with chicken bites.
1 Lean Serving with 2.33 Condiments, 1 Healthy Fat, and 1 Meal (Don't forget to add your Greens!)
42
Key West Chicken
Ingredients:
•18 ounces Raw boneless, skinless, chicken breast (equivalent to 12 ounces cooked)
•2 2/3 Tablespoons Soy Sauce
•2 tsp Splenda
•2 tsp vegetable oil
•1 garlic clove, chopped
•1 tsp lime zest
Makes 2 servings, each serving gives 2 leaners (6 ounces cooked chicken each), 3 condiments, and 1 healthy fat.
Directions:
In a shallow container, blend soy sauce, splenda, vegetable oil, lime juice, and garlic. Place chicken breast halves
into the mixture and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes.
Preheat an indoor or outdoor grill for high heat.
Spray pam on the grill grate. Discard marinade and grill chicken for 6 to 8 minutes on each side until juices run
clear.
43
Jalapeno Popper Chicken Dip
Ingredients:
12 ounces cooked boneless, skinless chicken breasts, shredded (2 Leans)

3/4 cup Fage 2% plain Greek yogurt (1/2 Lean)
1/4 cup regular cream cheese (4 Healthy Fats)
5 slices turkey bacon cooked and crumbled (1/2 Lean)
3 ounces canned jalapenos, diced (3 Condiments)
1/2 tsp onion powder (1 Condiment)
2 tbsp grated Parmesan cheese (2 Condiments)
1 cup shredded 2% sharp cheddar cheese, divided (1 Lean)
Directions:
Combine shredded chicken, yogurt and cream cheese in a medium sized bowl.
Add crumbled turkey bacon, diced jalapenos, garlic powder, onion powder,
Parmesan cheese and 1/2 cup cheddar cheese.
Stir until everything is combined. Pour mixture into a baking dish.
Top with remaining 1/2 cup shredded cheese.
Bake for 20 minutes or until cheese has melted.
4 Servings with 1 Lean, 1.75 Condiments, and 1 Healthy Fat per serving
44
Buffalo Balls
Ingredients
1lb ground chicken or turkey
2 oz cream cheese, softened
4 egg whites
2 Tbl chopped celery
3 Tbl crumbled blue cheese
1/2 tsp black pepper
For the Sauce

1/2 cup Frank’s Red Hot Wing Sauce
Instructions:
Combine all of the meatball ingredients in a medium bowl. Form into about 1 inch balls. Place them on a greased
cookie sheet (with sides) and bake at 350 degrees (F) for 10 minutes.
After 10 minutes, remove balls from oven and pour 1 TBL Franks wing sauce on each ball. Put back in the oven
bake for another 12 minutes. Serve with celery.
Yield: Makes about 16 meatballs
45
Bell Pepper Nachos
1 bell pepper, any color
4.5 oz ground turkey
2 oz moderate fat cheese
1 tsp taco seasoning
1/4 c diced tomato
1tsp sliced green onions
5 olives sliced
Directions
Cook meat till done, add taco seasoning and a little water. Cook for a few more minutes. Slice and quarter bell
pepper into chip size pieces. Using a cookie sheet or individual dish layer in order; peppers, meat, cheese, onion.
Bake at 350 for 13 minutes. Top with tomato and olives.
1 lean 3 green 1 condiment 1 healthy fat
46
Cheese, Mushroom and Spinach Cauliflower Crust Calzone
Makes 4 servings
Per serving
1 ½ ounces protein
3 vegetables
1 condiment
1 fat
Ingredients
Cauliflower Crust
1 small head cauliflower, cut into small florets (should yield 3 cups of cauliflower rice)
1 egg, lightly beaten
½ cup / 1.7 oz / 50 gr shredded part-skim mozzarella cheese
½ teaspoon fine grain sea salt
¼ teaspoon ground black pepper
Filling
1 8 oz package sliced crimini (baby bella) mushrooms
1 garlic clove, minced
½ teaspoon dried oregano
3 cups baby spinach
¾ cup shredded mozzarella cheese
Directions
Preheat oven to 450°F (220°C) and place a rack in the middle. Line a baking sheet with parchment paper and grease
it with olive oil. Set aside.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add mushrooms and sauté until mushrooms
are brown, stirring every so often, about 5 minutes. Add garlic and oregano and cook for 1 further minute. Add
spinach stirring just until wilted, about 1 minute. Transfer to medium bowl. Season with salt and pepper and set
aside.
Transfer the cauliflower rice to a mixing bowl and add egg, mozzarella, oregano, sea salt and pepper. Mix well.
Using your hands, press the mixture onto the baking sheet and shape into four discs (diameter should be about 4
inches). Place in the oven and bake for 10 (no more no less, 10 minutes).
Remove from the oven and, working quickly, top with a bit of mozzarella cheese, then mushroom mixture,
distributing evenly. Sprinkle some more mozzarella over mushrooms. Using a large spatula carefully lift the half of
the disc without filling and fold it over the other part (that’s ok if the disc brakes a bit). Use your fingers to push the
edges of each calzone together and seal in the filling. Bake in the oven for an additional 12 minutes. Serve hot!
47
Mexican Ground Beef Casserole
Ingredients:
4 1/2 cups spaghetti squash, cooked (9 Greens)
1 can Rotel tomatoes (2 1/2 Greens)
1/4 cup green pepper, chopped (1/2 Green)
1.25 pounds 93% lean ground beef (3 Leans)
2/3 cup shredded 2% reduced fat Mexican style cheese (2/3 Lean)
1/2 cup 2% plain Fage Greek yogurt (1/3 Lean)
1/2 cup red enchilada sauce (8 Condiments)
3 tbsp reduced fat cream cheese (3 Condiments)
1/2 tsp chili powder (1 Condiment)
Directions:
In a medium sized bowl, combine enchilada sauce, Greek yogurt, cream cheese, and chili powder. Stir until
combined. It is okay if the mixture is a little lumpy from the cream cheese. The cream cheese will eventually melt
when combined with the warm ground beef and spaghetti squash. Set aside.
Over medium high heat, add ground beef, chopped green peppers, and can of Rotel tomatoes to a large skillet. Cook
until ground beef is no longer pink and green pepper is tender. Drain meat of all fat and liquid.
Add spaghetti squash and enchilada sauce to the ground beef mixture. Stir until everything is combined.
Pour the mixture into a casserole dish. I used a deep 9 inch square casserole dish. Top with Mexican style cheese.
Bake for about 25 minutes or until cheese is melted.
4 Servings with 1 Lean, 3 Greens, and 3 Condiments per Serving (No Healthy Fats required)
48
Bacon Cheese Smothered Chicken

· 1 leaner protein
· 1/3 green
· 1 healthy fat
· 3 condiments
Ingredients:
10oz cooked boneless skinless chicken breasts, sliced thin
6 slices of Canadian bacon, cooked and chopped
4 slices of sliced low-fat Mozzarella cheese
1 cup unsweetened vanilla almond milk
1/2 teaspoon of black pepper
1/4 teaspoon salt to taste
1/2 cup chicken broth
1 teaspoon garlic powder
1 teaspoon fresh parsley
5 tablespoons freshly grated reduced-fat parmesan cheese
1 cup fresh spinach, chopped
1 slice sun dried tomatoes
Instructions
In a large skillet, cook your Canadian bacon, remove from pan, drain fat.
Chop the bacon and set aside. In that same large skillet add the olive oil.
Place your thin sliced pieces of chicken in the skillet and cook on a medium to high heat for roughly 4 minutes on
each side OR until browned lightly on each side and cooked all the way through (NO PINK).
Remove fully cooked chicken from your skillet, and set aside. In the same skillet, add in the unsweetened vanilla
almond milk, chicken broth, garlic powder, parsley, salt, pepper and parmesan cheese.
Whisk over medium/high heat until it begins to thicken. Add in your spinach and sun-dried tomatoes and allow it to
simmer until the spinach starts to wilt.Turn the heat on low Next add in the chicken one at a time into the pan,
lightly coat with the sauce and place the sliced mozzarella cheese over each chicken piece and sprinkled the cooked
bacon. Cover for about one minute until the cheese completely melts.
49
White Chicken Chili
Ingredients:
2 ¼ lbs boneless chicken breast, cut into bite size pieces
1 tbsp olive oil
1 cup green spring onion, diced
1 cup bell pepper, any color, seeded and chopped
½ cup jalapenos, seeded and diced
½ tsp salt
2 tsp ground cumin
1 tsp coriander
3 cups chicken broth
1 cup water
2 – 7 ounce cans green chilies
3 tbsp thick canned coconut milk (unsweetened)
chopped green onions and cilantro for garnish
Directions:
Chop the chicken and veggies. Then place a large pot over medium-high heat. Add the oil, onions, peppers,
jalapeno, and garlic. Sauté for 5 minutes, then add the chicken, salt and spices. Sauté another 5-8 minutes, until
chicken is nearly cooked through. Add the broth, green chilies, and coconut milk. Bring to a boil. Lower the heat
and simmer for 20 minutes. Then shred chicken. Serve topped with green onions and cilantro if you want.
Makes 4 servings
Per serving: 1 leaner protein, 3 condiments, 2 ¼ vegetables, 1 healthy fat
50
Four Ingredient Skinny Queso
makes 4 servings – ½ lean, 3 green
Ingredients
½ cup unsweetened original almond milk
1 1/2 cups reduced fat , shredded sharp cheddar cheese
¾ cup low fat plain Greek yogurt
½ cup Rotel diced Tomatoes and Green Chilies
1 – 1lb bag mini sweet peppers, halved lengthwise, stems and seems removed
Directions
1. In a small saucepot, heat almond milk to a simmer
2. Remove saucepot from heat, add cheese, and stir until completely melted.
3. Add Greek yogurt and diced tomatoes, and stir until well-combined.
4. Serve with halved mini sweet peppers!
51
Turkey Chili
30 oz. lean ground turkey (95-97% lean)
14.5 oz. can of diced tomatoes
30 oz. tomato sauce
4 tsp. chili powder
1/8 tsp. allspice
1/8 tsp. cumin
1/8 tsp. onion powder
1/8 tsp. garlic powder
1/8 tsp. salt
1 Tbsp. Stevia
DIRECTIONS:
1. Brown the ground turkey and drain it.
2. Add all ingredients to crockpot.
3. Cook for 8 hours on low, or 4 hours on high.
(You can also cook this on the stove in a stock pot for about an hour.)
Lean and green servings:

This recipe makes four servings, which is about 1.5 cups per serving (A soup ladle is about 0.5 cups, so you get
three soup ladles full of chili -- be sure to measure). One serving counts as a full lean and green, as follows:
1 leaner protein
3 vegetable servings
3 condiments
52
Skinny Broccoli Salad
Ingredients:
3 cups broccoli florets (6 Greens)
1/4 cup 2% Fage plain Greek yogurt (1/6 Lean)
2 tbsp light mayo (2 Healthy Fats)
2 packets Nu Naturals Stevia or sweetener of choice (2 Condiments)
1 tbsp apple cider vinegar (1/2 Condiment)
1/4 tsp salt, optional (1 Condiment)
2 tbsp low sodium real bacon bits (2 Condiments)
1 oz sliced almonds (2 Snacks)
1/3 cup reduced fat shredded cheddar cheese (1/3 Lean)
Directions:
Place washed broccoli florets in a medium sized bowl, set aside.
In a small bowl, combine yogurt, mayo, sweetener, vinegar and salt. Stir until smooth.
Pour yogurt mixture over broccoli and stir until all combined. Add sliced almonds, bacon and cheese. Toss gently
until all pieces are evenly coated.
2 Servings with 1/4 Lean, 3 Greens, 3 Condiments, 1 Healthy Fat and 1 Snack per serving
You still need to add 3/4 Lean to complete your Lean for the day.
Some examples are:
4.5 oz chicken breasts from the Leaner category

5.2 oz of shrimp or tilapia from the Leanest category
1 1/2 cup egg beaters
53
SPICY BBQ CHICKEN "PIZZA"
Ingredients:
Crust
-1/4 cup 2% Reduced Fat Mozzarella cheese (1/4 Lean)
-1/4 cup egg beaters (1/8 Lean)
-1 cup grated raw cauliflower or 100 grams (2 Greens)
Toppings
-2.25 oz chicken breasts, cooked and chopped (3/8 Lean)
-1/4 cup Reduced Fat 2% Mozzarella Cheese (1/4 Lean)
-1/2 cup of your favorite veggies - I used jalapenos, green and red peppers (1 Green)
-3 tbsp sugar free BBQ Sauce - I used Smokin' Joe Jones Sugar Free BBQ Sauce (3 Condiments)
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 cheese until mixed completely. Spoon mixture on prepared pan with
parchment paper. Use the back of a spoon to thin out the mixture and form a circle about the size of a dinner plate
without the rim. Bake for 30 minutes. Flip the pizza crust over. Bake for an additional 10 to 15 minutes.
Combine chicken and BBQ sauce. Spread over the top of pizza crust. Top with veggies. Sprinkle 1/4 cup cheese
over the top. Broil until cheese is melted about 5 to 10 minutes.
1 Complete Lean and Green Meal with 3 Condiments
*If you like, skip the veggies on the pizza and serve with a side salad (1 cup lettuce) and add your favorite dressing
as a healthy fat!
54
Pizza Casserole
Makes 5 servings
Per serving
1 Lean protein
1 1/2 vegetables
¾ condiment
Ingredients:
1 can (14.5 oz.) low sodium diced tomatoes (do not use petite dice)
18 ounces uncooked turkey Italian sausage
Non-stick pan spray
1/2 tsp. dried oregano
¼ tsp salt
½ tsp fresh-ground pepper
12 oz. fresh mushrooms, washed and cut into thick slices (I used brown Cremini mushrooms.)
1 3/4 cups grated Mozzarella cheese (I used part-skim mozzarella)
15 slices turkey pepperoni, cut in half
Instructions:
Preheat oven to 400F/200C. Spray an 8 inch x 11 inch glass casserole dish with non-stick spray or olive oil.
Pour the diced tomatoes into a colander placed in the sink and rinse with cold water. Let tomatoes drain a minute or
two, then spread them out on paper towels to dry (or blot dry with another paper towel on top.) While tomatoes dry,
heat 2 tsp. olive oil in a large non-stick frying pan, squeeze the sausage out of the casing, and cook sausage over
medium-high heat until it's nicely browned, breaking it apart as it cooks. (I use an old-fashioned potato masher to
break the sausage apart.)
While sausage cooks, wash mushrooms, pat dry, and slice into thick slices. When the sausage is done make a layer
of sausage in the bottom of the casserole dish and top with the drained tomatoes, spreading them out over the top of
the sausage. Season with dried oregano, salt, and fresh-ground black pepper. (I didn't use much salt.)
Rinse out the pan if needed, then heat the other 2 tsp. of olive oil over medium-high heat. When the pan is hot add
the mushrooms and cook, stirring a few times, until all the liquid is released and the mushrooms are starting to
brown. Layer the mushrooms over the sausage-tomato mixture. Cut pepperoni in half. Sprinkle the grated
Mozzarella over the top of the casserole and lay the pepperoni pieces on top of the cheese, spacing them evenly so
the whole top is covered with pepperoni. Bake about 25 minutes, or until the cheese is melted and starting to brown.
Serve hot.
55
CROCKPOT SALSA CHICKEN
(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
56
Broccoli Cheese Casserole
Ingredients:
1 1/2 cups broccoli (3 Greens)
4.5 oz 1% cottage cheese (3/8 Lean)
1/4 tsp Mrs dash garlic and herb seasoning (1 Condiment)
1 tbsp grated parmesan cheese (1 Condiment)
1/2 cup shredded reduced fat cheddar cheese (1/2 Lean)
1/2 tbsp light butter (1/2 Healthy Fat for the cottage cheese and egg beaters)
Directions:
Preheat oven to 350 degrees. Combine all ingredients in a bowl except parmesan cheese and shredded cheddar
cheese. Pour into a casserole dish sprayed with non stick cooking spray. Bake for 40 min. Sprinkle cheddar cheese
and parmesan cheese on top. Bake an additional 20 minutes.
1 Lean and Green meal with 2 1/2 Condiments and 1/2 Healthy (No additional Healthy Fat needed)
57
Loaded Cauliflower “Mash” Bake!
Ingredients:
4 slices Jennie-O Extra Lean Turkey bacon
6 cups cauliflower florets
3 cloves crushed garlic
1/3 cup 1% buttermilk
1 tbsp whipped butter
¾ tsp salt
½ tsp black pepper
2 tbsp minced fresh chives, divided
¼ cup shredded reduced fat cheddar cheese
Directions:
Cook the turkey bacon in a skillet until crisp; set aside on a paper towel then crumble.
Fill a large pot with water, bring to a boil and add cauliflower and garlic. Boil until the cauliflower is soft, about 15-
20 minutes. Drain, and return to the pot.
Preheat the oven to 350°F.
Add the buttermilk, butter, salt and pepper to the cauliflower and purée with a hand blender. If you don't own a
hand blender, a regular blender would work fine as well. Mix in 1 tbsp of the chives and transfer to 4 individual
casseroles (3/4 cups each) or one 8 x 8 casserole dish and top with cheddar and crumbled bacon. Bake in the oven
until the cheese melts, about 5 minutes then top with remaining chives.
Makes 4 servings
Per serving: ¾ ounce protein, 3 vegetables, 3 condiments, ¼ healthy fat
58
Caprese Salad
Ingredients:
4 oz fresh mozzarella between 3 to 6 g fat per oz, cubed (1 Lean)
1 cup baby spinach (1 Green)
1 cup or 180 g Roma or heirloom tomatoes, sliced (2 Greens)
1/4 cup chopped fresh basil (1/4 Condiment)
2 tbsp Walden Farms Balsamic Vinaigrette Dressing (1 Condiment)
Directions:
Place a bed of greens on a plate. Season tomatoes with pepper and salt then layer them over spinach. Add
mozzarella on top of tomatoes. Drizzle dressing over tomatoes and cheese. Top with fresh chopped basil. Enjoy!
1 Lean and Green with 2 Condiments - No Healthy Fat required
59
Chicken Stuffed with Mozzarella, Tomato and Basil
Makes 2 servings
Per serving
1 Leaner protein
½ vegetable
3 condiments
1 fat
Ingredients
• 2 (4/5 ounce)chicken breasts
• 4 ounces Sliced part skim mozzarella cheese
• ½ cup Grape tomatoes; sliced in half
• ¼ cup Basil leaves
• 1 3/4 teaspoons Italian seasoning
• ¼ tsp salt
• ½ tsp pepper
• 2 teaspoons olive oil
Instructions
-Place the chicken breasts on a cutting board.
-Using a sharp knife, cut slits across the chicken breast about 3/4 of the way through the chicken breast being
careful not to cut all the way through. Depending on the size of your chicken breast, you're going to want around 6
to 8 slits per chicken breast.
-Stuff each slit with a slice of mozzarella cheese, half a grape tomato and a basil leaf.
-Place chicken breasts in a baking dish that has been coated with non-stick baking spray.
-Brush each chicken breast with olive oil.
-Sprinkle each chicken breast with salt, pepper and Italian seasoning.
-Bake in a preheated 400 degree oven for 30 minutes or until the internal temperature of the chicken reaches 160
degrees.
60
Slow Cooker Korean Beef
Makes 6 servings
Each Serving provides:

1 Lean
3 condiments
• 1 cup beef broth

• ¼ cup soy sauce
• 7 teaspoons splenda
• 2 cloves garlic
• 1 tbsp rice wine vinegar
• 1 tsp sriracha
• 1/2 tsp onion powder
• 1 tsp ginger
• 3 lb beef chuck roast
DIRECTIONS
This recipe couldn’t be easier! Add the beef broth, soy sauce, splenda, garlic cloves, rice wine vinegar, sriracha,
onion powder, and ginger to a medium-sized bowl. Whisk everything together, then set aside for now. Next, add
your beef chuck roast to your slow cooker. Pour your mixture over top of it, then use your whisk to break up the
beef. Slow cook the meat on high for 4 hours. After it’s done slow cooking, it’s ready to be enjoyed.
61
Stuffed Chicken Parmesan Meatloaf
Yield: Makes 8 Servings
Per serving
1 Lean protein
½ vegetable serving
3 condiments
Ingredients
For the meatloaf
2 3/4 lbs ground chicken
1 cup no sugar added Marinara Sauce such as Rao’s, divided
2 tbsp Italian flat leaf parsley, chopped
1 1/2 tsp Italian seasoning
1 1/2 tsp onion powder
3/4 tsp sea salt
1/2 tsp black pepper
For the filling and the topping
1 cup part skim ricotta cheese
1 ½ cup mozzarella cheese, shredded, divided
1/2 cup Parmesan cheese, shredded, divided
2 tbsp Italian flat leaf parsley, chopped
2 tsp chives, chopped
1 clove garlic, minced
1/2 tsp sea salt
Instructions
Preheat oven to 400°.In a large mixing bowl, combine the ground chicken, 1/4 cup of marinara sauce, garlic,
parsley, Italian seasoning, onion powder, sea salt and black pepper. Divide the mixture into 2 equal portions.
In a separate mixing bowl, combine ricotta cheese, 1/2 cup mozzarella cheese, 1/2 cup Parmesan cheese, parsley,
chives, garlic and sea salt. Mix until all ingredients are combined. Put half of the meat mixture into the bottom of a
9.25 x 5.25 x 2 3/4 loaf pan. Press evenly into the pan, reaching all the way to the corners.
Make a groove down the center of the meat. Layer the cheese filling down the center.
Top with the second half of the meat mixture, spreading evenly across the pan and pressing down into the bottom
layer. Bake for 20 minutes. Remove the meatloaf from the oven and top with 1/4 cup of marinara sauce and
remaining mozzarella and Parmesan cheese. Return to the oven and bake for an additional 20 minutes.
After slicing the meatloaf, top each slice with the remaining marinara sauce. This pairs nicely with spaghetti squash
for more of your veggies!
62
Slow Cooker Creole Chicken and Sausage
Makes 4 servings
Per serving
1 Lean protein
3 vegetables
3 condiments
• 18 ounces boneless skinless chicken breasts

• 12 ounces Jennie-O sweet or hot Italian sausage (Many sausages do not fit the guidelines for the Lean and Green
meal. This one is approved)
• 1 cup chopped leeks
• 2 cloves minced garlic
• 1¼ cup low sodium chicken broth
• 1 can (14.5 ounces) low sodium diced tomatoes
• 1 tablespoon tomato paste
• ½ cup no sugar added tomato sauce such as Hunt’s
• 2 teaspoons Creole seasoning
• ¼ teaspoon cayenne
1 Bell pepper
1 cup Green onion
Instructions
1. Place the all ingredients in the crockpot except green onion. Cover and cook on low for 6-8 hours or high for 3
hours.
2. Shred the chicken directly in the crockpot to your desired texture.
3. Top with the green onion
63
CHEESY CHILI SPAGHETTI SQUASH CASSEROLE
Adapted from ibreatheimhungry.com
Makes 5 servings
Per serving: 1 leaner protein, 3 condiments, 1 healthy fat, 1 2/3 vegetables
Chili Ingredients:
1 lb 95-97% lean ground turkey
1 tsp ground cumin
½ tsp ground coriander
1 tbsp chopped chipotles in adobo (optional)
½ tsp garlic powder
1 tsp dried oregano
½ cup prepared salsa
¼ tsp salt
½ tsp pepper
Casserole Ingredients:
4 cups cooked spaghetti squash
2 tbsp butter, melted
¾ cup low fat plain greek yogurt
1 ¾ cup 2% Mexican cheese shredded, divided
Directions:
For the chili:

In a medium saucepan brown the ground meat seasoned with salt and pepper. Pour off any extra fat and discard.
Add the rest of the chili ingredients and simmer for about 10 minutes.
For the casserole:

Cook the spaghetti squash in the microwave with holes in it for 6 minutes on each side. You can also cook it in the
oven on 350 degrees for 40-60 minutes. Split open and rake out the seeds. Scrape the spaghetti squash into noodles
with a fork.
In a medium bowl combine the cooked spaghetti squash and melted butter, tossing to coat. Spread the squash out in
a 12 - 14 inch casserole dish. Sprinkle with 3/4 cup of shredded cheese. Spread the Greek yogurt over the cheese.
Spoon on the chili and spread it out, leaving a 1 inch border of spaghetti squash around the edge. Top with the
remaining 1 cup of shredded cheese. Bake in a 350 degree oven for 30 minutes or until heated through. Serve hot.
64
Crock Pot Chicken Taco Soup
Ingredients:
2 cups reduced sodium chicken broth (2 condiments)
2 cups water
1 cup rotel diced tomatoes with green chilies (2 greens)
1 teaspoon reduced sodium taco seasoning mix (1 1/2 condiments)
1/2 teaspoon cumin (1/2 condiment)
1/4 teaspoon chili powder (1/2 condiment)
1 clove garlic, minced (1 condiment)
13-14 oz raw chicken breasts - should yield 9 oz cooked (1 1/2 lean)
2 cups cabbage, chopped (May need more because of shrinkage) (4 greens)
2 oz Kraft 2% Mexican Cheese to garnish (1/2 lean)
Directions:
Combine chicken broth, water, diced tomatoes, taco seasoning, cumin, chili powder, garlic, cabbage and chicken in
a crock pot. Cook on low for 6 to 8 hours or on high 3 to 4 hours. Shred chicken breasts in crock pot before serving.
Pour soup into bowls and top with cheese.
Servings: 2 Each serving has 1 Lean, 3 Greens and 2.25 Condiments
* If you do not add the cheese, use 18 oz raw chicken breasts which should yield 12 oz cooked
65
Chicken Zucchini Poppers
Makes 2 servings
Each serving 1 leaner protein, 3 greens, 3 condiments
Ingredients:
12 oz. ground chicken breast
2 Cups grated zucchini (leave peel on)
1 cup green onions, sliced
3 TBSP cilantro, minced
1 Clove garlic, minced
1/4 TSP salt
1/2 TSP pepper
Instructions:
1. Mix ground chicken and remaining ingredients in large mixing bowl.
2. Grab a frying pan or skillet and sprayed with olive oil spray. From the bowl spoon out 8-10 nugget sized pieces onto
the skillet.
3. Over medium heat, cook the chicken poppers for five minutes on each side.
66
Buffalo Chicken Wraps
Ingredients
1 1/2 cups low-fat Greek yogurt (One lean)
2 TB lite blue cheese crumbled / divided (1 Condiment)
18 ounces cooked shredded chicken (three leans)
3/4 cup Frank’s hot wings sauce (three condiments)
2 tsp ranch dressing powder
1 cup chopped celery (two greens)
1 cup chopped bell pepper (two greens)
8-12 lettuce leaves
Salt and pepper to taste
Directions
1. In a large bowl add Greek yogurt, Frank’s Sauce, 1/2 Blue Cheese, and ranch dressing powder. Mix well
2. Add chicken, bell pepper, and celery to bowl and mix well
3. Portion out 4 equal portions
4. When ready to serve and eat, add buffalo chicken mixture to lettuce to make wraps. Depending on lettuce size,
each serving may fill up to 4 pieces of lettuce.
5. Sprinkle a small amount of remaining blue cheese onto the top of each lettuce wrap
6. Enjoy!!!
Servings
4 servings
1 Lean, 1 Green (plus lettuce amount), 1 Condiment. Use additional veggies to dip (celery, peppers,) for more
greens.
67
Chipotle Chicken with Avocado Topping
Makes 2 servings
Per serving
1 Leaner protein
½ Green
3 condiments
1 fat
Ingredients:
•18 ounces boneless skinless chicken breast
•1 clove garlic
•1 Tbs chipotle in adobo sauce
•½ Tbs adobo sauce
•2 teaspoons lime juice, divided
•1/2 tsp cumin
•5 sprays Non-stick pan spray
•3 ounces avocado
•½ cup Roma tomato
•2 Tbs green onion
Directions:
1. Pound chicken to ½-inch thickness. Combine garlic, chipotle pepper, adobo sauce, 1 tsp lime juice, and cumin;
rub all over chicken. Place in a large zip-top plastic freezer bag; seal and chill 8 hours.
2. Remove chicken from marinade; discard marinade. Cook chicken in hot oil in a large nonstick skillet over
medium-high heat 5 to 6 minutes per side or until done.
3. Combine avocado, tomato, onion, 1 tsp lime juice, and a dash of salt and pepper. Serve with chicken.
*Note: You still need another 2 1/2 servings of greens. I served mine with 3/4c cauliflower rice & 3/4c zucchini and
squash mix.
68
Jalapeno Cheese Crisps
Makes 1 serving:
· 1 lean protein
· 1 green
· 3 condiments
Ingredients:
6 tbsp. finely shredded reduced-fat parmesan
¾ c. shredded part-skim cheddar
½ c. jalapeño, sliced thinly
4 slices turkey bacon, cooked and crumbled
Directions:
1. Preheat oven to 375º. Line a large baking sheet with parchment paper.
2. Spoon about a tablespoon of Parmesan into a small mound on the parchment paper. Top with about half
tablespoon of cheddar.
3 Carefully pat cheese down flat then place a jalapeño slice on top. Sprinkle on some of the bacon.
4. Bake until crispy and golden, about 12 minutes.
5. Let cool slightly before serving.
69
Zoodle Chicken Salad-In-a-Jar
Makes 4 servings
Per serving
½ Leaner protein
3 Greens
1 ¾ condiments
Ingredients
• 4 ½ cups spiralized zucchini
• 1 1/2 cup diced red bell pepper
• 10 ounces cooked chicken breast, cubed
• 4 Tbsp sliced green onions
Avocado Yogurt Dressing:
• 3 ounces ripe avocado
• 2 Tbs lemon juice
• 2 teaspoons extra virgin olive oil
• 1/2 cup Greek yogurt,
• 1/4 tsp freshly ground pepper
• 2 Tbsp fresh cilantro or parsley
Instructions
Place all the dressing ingredients in a blender or food processor and pulse until smooth.
Divide the dressing evenly into the bottom of 4 mason jars.
Layer the remaining ingredients on top of the dressing, evenly between 4 jars as follows: spiralized zucchini, olives,
diced peppers, chicken and green onions.
Cover and refrigerate. Lasts 3-4 days.
Once ready to eat, shake the jar vigorously, or stir then pour onto a plate.
Toss with fork if needed to mix dressing.
Olives were deleted from original recipe.
70
Spinach Mushroom Chicken
Makes 6 servings
Per serving
1 Leaner protein
1 vegetable
½ condiment
1 fat
Ingredients
6 chicken breast thinly sliced (raw, butterflied) – total weight 1 ¾ pounds
1 ½ cups low fat plain greek yogurt
8 ounces fresh mushrooms sliced
4 cups fresh baby spinach
1/2 teaspoon garlic powder
½ teaspoon pepper
1/2 teaspoon onion powder
2 Tbs. olive oil
8 ounces mozzarella cheese
Directions
In 9x13 pan line chicken in single layer, top with spinach and then mushrooms. Sprinkle with seasonings. Whisk
greek yogurt with oil and broth. Pour over mixture. Lay foil over top of pan but do not seal. Cook at 375 for 20
mins, remove foil and cook uncovered for another 25 mins. Add mozzarella and cook uncovered additional 10
mins.
71
Italian Skillet Casserole
Makes 1 serving
1 Leaner protein
3 vegetables
3 condiments
1 fat
Ingredients
3 oz chicken
1.25 cups diced zucchini
3 tbsp low sugar pasta sauce
2 tbsp diced black olives
12 slices turkey pepperoni
¼ tsp Garlic powder
¼ tsp Italian seasoning
¼ tsp Salt to taste
1/2 c low fat mozzarella cheese
1 tsp olive oil
Directions
Sautée chicken and zucchini until cooked, add other ingredients and top with cheese until melted in the skillet.
72
Maple Mustard Glazed Salmon
Makes 4 servings
Per serving
1 Lean protein
3 condiments
2 healthy fats
(need to add your greens)
Ingredients:
• 1 3/4 lb salmon fillet cut into 6 equal pieces
• ¼ cup fish or chicken broth
• ¼ cup Walden Farms pancake syrup
• 2 tbsp grainy mustard, I used Dijon Wholegrain Mustard
• 2 tbsp low sodium soy sauce
• ½ teaspoon pepper to taste
Directions:
1. Preheat oven to 425 F degrees.
2. Arrange the salmon pieces in a 9x13 inch baking dish.
3. In a small bowl, whisk together the butter, maple syrup, mustard and soy sauce. Pour over salmon. Add some
freshly ground pepper, if preferred.
4. Bake for about 15 to 20 minutes or until salmon flakes with a fork.
73
Alice Springs Chicken
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 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
74
The Perfect Burger
Ingredients:
1 1/2 lbs 93% lean ground beef
1 egg
1 tsp prepared mustard (1/3 Condiment)
1 tsp worcestershire sauce (2 Condiments)
1/4 tsp garlic powder (1/2 Condiment)
1/4 tsp onion powder (1/2 Condiment)
1/2 tsp salt (2 Condiments)
1/2 tsp black pepper (1 Condiment)
Directions:
Lightly oil the grill and heat the grill to medium.
Whisk egg with next five ingredients in a medium bowl.
Crumble in beef and use your hands or a fork to gently mix together. Handle the meat as little as possible. The more
you work it, the tougher it gets.
Gently shape (don't firmly press) mixture into burgers about 3/4 inch thick.
Using your thumb, make a shallow depression in the center of each burger to prevent puffing up during cooking.
Place burgers on the grill and close the lid. Grill until no longer pink inside, turning once, about 6 to 8 minutes per
side.
An instant read thermometer should read 160 F. Don't abuse your burger by pressing with a spatula, pricking with a
fork, or turning frequently as precious juices will be lost!
4 Servings with 1 Lean and 1.5 Condiments per serving
75
Creamy Buffalo Chicken Bake
(Aka Buffalo Chicken Dip)
Ingredients:
14 oz raw, boneless, skinless chicken breasts - yields 9 oz cooked (1 1/2 Lean)
2 oz or 1/2 cup 2% reduced fat cheddar cheese (1/2 Lean)
1/4 cup Frank's Hot Wings Sauce (2 Condiments)
1/4 cup Light Hidden Valley Ranch Dressing (2 Healthy Fats)
2 tbsp reduced fat cream cheese (2 Condiments)
6 Servings of Veggies (6 Greens)
Directions:
Preheat oven to 350 degrees. Bake chicken breasts for 30-35 minutes or until cooked. Remove chicken breasts from
pan and chop the chicken into small pieces. Place chicken inside of a baking dish. Set aside.
In a small sauce pan, combine Frank's Hot Wings Sauce, ranch dressing and cream cheese. Heat over medium high
heat, stirring until cream cheese is completely melted. Once melted, pour the sauce mixture over chicken. Then
sprinkle with cheddar cheese. Bake for an additional 10 minutes or until the cheese is melted. Serve with 1 1/2 cups
of celery or your favorite veggies for a complete lean and green meal.
2 Servings with 1 Complete Lean and Green, 2 Condiments and 1 Healthy Fat per serving
*Note: You can use 1/4 cup fat free ranch dressing if it has less than 1 carb and will be treated as 2 condiments.
Then use 2 tbsp of regular cream cheese as your two healthy fats.
76
Epic Salad Dressing
Makes 36 servings
2tsps count as:

1 healthy fat
1/2 condiment
Ingredients:
1/2c apple cider vinegar
3/4c olive oil
1 frozen garlic cube
2 TB grainy or Dijon mustard
2 TB splenda
Salt & pepper to taste
Directions:
Combine all in a mason jar and shake until combined. Place in fridge for at least 1 hr.
77
Crockpot Creamy Tomato Soup
Ingredients:
2 tbsp olive oil
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.
78
Monterey Chicken
Ingredients:
2-9 ounce chicken breasts, boneless skinless
¼ cup mozzarella cheese
¼ cup Monterey/cheddar blend cheese
4 slices Jennie-O Extra Lean turkey bacon
½ tsp onion powder
¼ cup sugar free BBQ sauce
Directions:
Before we start grilling, cut turkey bacon into medium pieces and cook it in a skillet over medium low heat until
crispy. Set aside.
Season chicken breasts with salt, pepper, and the dried spices. Heat grill over high heat for at least 5 minutes.
Grease grates, place chicken on grill over medium heat. Let cook until almost done. When chicken has an internal
temperature of 150 degrees, baste with BBQ sauce on both sides and continue cooking until it reaches an internal
temperature of 165 degrees. (Don't baste the chicken as soon as it hits the grill or else the BBQ sauce will burn.)
When chicken is cooked through, place half of the turkey bacon on top of each piece. Mix the cheeses together and
spread evenly over each piece.
Place top of grill down and let the cheese melt, this will only take a couple minutes.
Serve and enjoy!
Makes 3 servings
Per serving: 1 leaner protein, 2 condiments (You will need to add your greens and a healthy fat)
79
Ultimate Party Pico de Gallo
• 1 cup diced local tomatoes
• 1.5 cups halved grape tomatoes
• 1.5 cups halved yellow cherry tomatoes
• 1 cup diced leeks
• 3-4 small jalapeños, diced small
• 1 bunch cilantro leaves, chopped
• 3 Tbsp lime juice
• 1 Tbsp apple cider vinegar
• ¼ tsp sea salt
• ½ tsp freshly ground pepper to taste
Mix all together and serve
Serves 4
Per serving: 3 green and ~3 condiment
80
Mexican Style Meatloaf
Ingredients:
2 and 1/4 lbs 95% to 97% lean ground beef (4 - 3/4 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 beef, 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
81
Healthier Bacon Parmesan Fried Chicken
Makes 5 servings
Per serving
1 Leaner protein
3 condiments
• 1/4 tsp salt
• 1 1/2 cups shredded low fat cheese – for melting on top (I used part-skim Mozzarella)
• 4 slices of Jennie-O low sodium turkey bacon- cooked and crumbed (can leave slightly under-done, it will finish
cooking under broiler)
• 1 egg beaten
• 1 tablespoon water
• 10 sprays pan spray
• 4 boneless skinless chicken breasts –8 oz each
• 3/4 cup grated Parmesan cheese
• 1/4 tsp pepper
Directions
• Preheat oven to 350 degrees
• Bowl 1- mix egg and water
• Bowl 2 - Parmesan cheese, pepper, salt and garlic
• Bowl 3 - Grated Cheese and Bacon Crumbles
• Heat oil over high heat (Make SURE it's hot)
• Dip Chicken in "Bowl 1" then "Bowl 2"
• Spray sauté pan with pan spray and sauté until golden brown
• Prepare a baking pan by covering with foil and placing wire rack on top
• Place chicken on rack and bake about 20 minutes or until juices run clear
• Remove from oven and top with "Bowl 3" and bake it until Cheese melts
82
Fiery Salmon with Zucchini and Eggplant
Ingredients:
•7 oz Salmon Fillet (raw weight) (5 oz cooked weight)
•1 tsp McCormick Grill Mates Fiery 5 Pepper Seasoning
•1 medium zucchini, sliced (90 grams cooked weight)
•2 slices of eggplant (100 grams cooked weight)
•1/2 tsp black pepper
Directions:
Fire up your outdoor BBQ grill and preheat it well.
Spray tin foil with a bit of non-stick cooking spray. Put salmon skin side down on a piece of tin foil big enough to
wrap around the fillet. Sprinkle 1 tsp of McCormick Grill Mates Fiery 5 Pepper Seasoning on fillet. Join the long
sides of the foil together up and around the salmon completely. Fold the foil sides together to create a seal and
prevent them from coming apart.
Arrange zucchini slices and eggplant slices on a grill basket. Sprinkle with black pepper.
Put the salmon and grill basket with vegetables in it on your BBQ grill and close the lid to your grill. Check the
salmon doneness after 15 minutes; your salmon is ready when it's light pink and moderately resilient to the touch
when pressed. Flip the vegetables in the grill basket after 15 minutes. Cook & salmon for up to 25 minutes or until
done.
This recipe counts for 1 lean, 3 green, 3 condiments
83
Slow Cooker Ancho Chicken Chili
Makes 8 servings
Per serving
1/2 leaner protein
1 vegetable
3 condiments
1/6 Optional Snack
Ingredients:
1 large uncooked onion(s), diced
1 large sweet red pepper(s), diced
1 small poblano chile, diced
30 oz uncooked boneless skinless chicken breast, (eight 4.25 oz. breasts)
1 cup(s) canned chicken broth
1 cup(s) canned tomato puree
2 clove(s), medium garlic clove(s), minced
3 Tbsp powdered peanut butter
2/3 oz dried ancho pepper(s), (4 tsp)
2 tsp ground cumin
2 tsp chili powder
1 tsp kosher salt
1/2 tsp dried oregano
1/4 cup(s) cilantro
1 Tbsp fresh lime juice
1/4 cup(s) Reduced fat Mexican blend shredded cheese
Directions:
Place onion and peppers in bottom of slow cooker.
Top with chicken breasts.
Mix together broth, tomato puree, garlic, PB2, ancho chili powder, cumin, chili powder, salt, and oregano.
Pour mixture over chicken and cook on low for 6-8 hours or until cooked through.
Remove chicken breasts from liquid and shred with two forks.
Return to sauce and stir in cilantro and lime juice.
Top each serving or taco with 2 tsp Low fat Mexican Blend Shredded Cheese.
Notes
Serving size: 1 cup chili
84
French Onion Zoodle Bake
Makes 4 servings
Per serving:
¼ lean
1 ½ green
1 healthy fat
2 condiments
Ingredients:
2 ½ cups zucchini noodles
½ cup scallions
1 packet Splenda or Stevia
1 teaspoon fresh thyme
2 tablespoons unsalted butter
¼ cup beef broth
2 teaspoons Worcestershire sauce
1 cup reduced fat fontina cheese or other reduced fat cheese
¼ teaspoon salt
½ teaspoon pepper
Directions:
• Preheat oven to 400 degrees.
• In a skillet preheated to medium heat, melt butter.
• Place scallions into skillet and cook for a few minutes.
• Add salt, pepper, Splenda, Worcestershire sauce, and thyme.
• Stir and cook for another couple of minutes.
• Add beef broth and cook until onions are golden brown. Make sure to stir occasionally to keep the onions from
burning.
• Next, spray a 5 X 8 baking dish with non-stick cooking spray.
• In a large bowl combine zucchini noodles and French onion mixture.
• Pour the French onion zoodle mixture into the dish and garnish top with Fontina cheese.
• Place in the oven and bake for about 20 to 25 minutes or until golden brown.
• Remove from oven and cool slightly before serving.
• Garnish with fresh thyme if desired.
Also, there is a probability that liquid from the zucchini will appear. If so, just drain it off carefully with a spoon
before serving. Enjoy!
85
Cheeseburger Pie
Yield: 4 Servings
Per Serving: 1 Lean | 3 Green | 3 Condiments
Ingredients:
•1 large spaghetti squash
•1 lb lean ground beef
•¼ cup diced onion
•2 eggs
•1/3 cup low-fat, plain Greek yogurt
•2 Tbsp tomato paste
•½ tsp Worcestershire sauce
•2/3 cup reduced-fat, shredded cheddar cheese
•2 oz dill pickle slices
•Cooking spray
Directions:
Preheat oven to 400°F.
Cut spaghetti squash in half lengthwise; remove seeds and pulp. Lightly spray insides with cooking spray. Place
squash halves cut-side- down onto a foil-lined baking sheet, and bake for 30 minutes. Once cooked, let cool to
before gently scraping squash flesh with a fork to remove spaghetti-like strands; set aside. Press squash strands into
bottom and up sides of lightly-greased pie pan, creating an even layer.
Meanwhile, prepare pie filling. In a lightly-greased, medium-sized skillet, cook beef and onion over medium heat 8
to 10 minutes, stirring occasionally, until beef is brown; drain. Remove from heat.
In a medium-sized bowl, whisk together eggs, Greek yogurt, tomato paste, and Worcestershire sauce. Stir in ground
beef mixture. Pour pie filling over squash crust. Sprinkle meat filling with cheese, and then top with dill pickle
slices.
Bake for 40 minutes.
86
Creamed Spinach & Mushroom Smothered Chicken
Makes 6 servings
Per serving
1 Leaner protein
1 Green
3 condiments
1 fat
Ingredients:
FOR THE CREAMED SPINACH:
6 cups spinach leaves
2 ounces reduced fat cream cheese
1/8 C shredded parmesan cheese
3 T onion, minced
olive oil in a mister bottle
¼ tsp Salt
½ tsp pepper
FOR THE SAUTEED MUSHROOMS:
8 oz package of mushrooms, sliced
2 Tbs butter
olive oil in mister bottle
1/2 C chicken broth
¼ tsp Salt
½ tsp pepper
FOR THE CHICKEN:
2 ¾ pounds chicken breasts, sliced in half horizontally to make 8 thinner breast portions
4 oz shredded part-skim Mozzarella
¼ tsp seasoned salt
¼ tsp pepper
Directions:
1. Preheat the oven to 350 degrees F.
2. Sprinkle the garlic powder, seasoned salt, and pepper on both sides of the chicken.
3. Bake for 16 minutes.
4. Meanwhile, make the creamed spinach.
5. Over medium-high heat, mist olive oil in a skillet.
6. Add in the minced onions and saute 2-3 minutes. Add in the spinach and garlic. It will shrink ridiculously.
7. When it's cooked through, stir in the cream cheese and parmesan cheese.
8. Continue cooking and stirring until the cream cheese is melted.
9. Remove from heat.
10. For the mushrooms, melt butter and mist olive oil in a skillet. Put the mushrooms in and cook until browned all
over. Don't season with salt until they are browned or they will never brown.
11. Add in the garlic and season with salt and pepper.
12. Flip the chicken pieces over.
13. Divide the spinach and mushrooms over the top of each breast. Place cheese on top of chicken.
14. Cook another 12-14 minutes or until cheese is browned and chicken is done.
87
Cheesy Chicken Spaghetti Squash Casserole
Ingredients:
For Chicken:
6 to 7 oz raw chicken breasts - should yield 4.5 oz grilled (3/4 Lean)
1/4 tsp Mrs Dash Southwest Chipotle Seasoning or seasoning of your choice (1 Condiment)
For Squash:
3 cups spaghetti squash, cooked (6 Greens)
1 tablespoon light butter, melted (1 Healthy Fat)
1/2 teaspoon salt, or to taste (2 Condiments)
1/8 tsp black pepper, to taste (1/4 Condiment)
1 tbsp grated Kraft Parmesan cheese (1 Condiment)
3/4 cup 2% Fage Total Greek yogurt (1/2 Lean)
3 oz. reduced fat cheddar, shredded and divided (3/4 Lean)
1/4 tsp dried basil (1/2 Condiment)
Directions:
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. You should get strands that resemble spaghetti. Set aside.
Season chicken with your favorite seasonings. Grill until done. Weigh out 4.5 oz of cooked chicken and then cut
chop into pieces. Set aside.
Preheat oven to 400 degrees. Combine melted butter, salt, pepper, Parmesan cheese with the yogurt and 2 oz. of
shredded cheddar cheese. Stir in spaghetti squash until combined. Pour spaghetti squash mixture into an 8 inch
casserole dish. Top with cooked chicken. Sprinkle the remaining ounce of cheese and dried basil over the top. Put
in oven and bake for 30 minutes. The casserole is ready when the top is a light golden brown, which makes for a
crunchy crust! Serve immediately.
2 Servings with 1 Lean, 3 Greens, 2.8 Condiments and 1/2 Healthy Fat per serving
88
Cauliflower Pepperoni Pizza Casserole
Makes 4 servings
Per serving
3 vegetables
1.5 ounces protein
¾ fat serving
1.5 condiments
Ingredients:
1 large cauliflower, cut into florets – use 4 cups of florets
1 tbsp olive oil
2 cups low sodium canned diced tomatoes – pizza sauce is too high in carbohydrates
2 oz turkey pepperoni
1/4 cup black olives, sliced
1 cup mozzarella, shredded
1/4 cup parmigiano reggiano (parmesan), grated
1/4 tsp oregano (optional)
Directions:
Toss the cauliflower in the oil, place on a baking sheet in a single layer and roast in a preheated 400F/200C oven
until it starts to caramelize, about 20-30 minutes, mixing half way through.
Mix the cauliflower, tomatoes, pepperoni and olives, reserving some pepperoni and olives, place in a baking dish,
sprinkle on the cheese followed by the reserved toppings and the oregano.
Bake in a preheated 350F/180C oven until the cheese has melted and the sides are bubbling, about 20 minutes.
89
Broccoli Cheese Soup
Ingredients:
* 1 1/2 cups cooked broccoli (3 Greens)
* 3 light Laughing Cow cheese wedges (any cheese flavor) (1 1/2 Healthy Fats)
* 1/8 tsp salt (1/2 Condiment)
* 1/8 tsp pepper (1/4 Condiment)
* 1 cup chicken broth (1 Condiment)
* 1/4 cup or 1 oz reduced fat shredded cheddar cheese (1/4 Lean)
Directions:
Combine all ingredients in a blender. Blend until well blended. If a chunkier soup is desired, add broccoli last and
blend for a few seconds.
1 Serving = 3 Greens, 1/4 Lean (add 3/4 more Lean such as 5.25 oz shrimp, Tilapia, 99% ground turkey or 1 1/2
cup Egg Beaters), 1.5 Condiments and 1.5 Healthy Fats
90
Slow Cooker Creole Chicken
Makes 4 servings
Per serving
1 Leaner protein
3 vegetables
3 condiments
Ingredients:
• 36 ounces boneless skinless chicken breasts
• 1 cup chopped leeks
• 2 cloves minced garlic
• 1¼ cup low sodium chicken broth
• 1 can (14.5 ounces) low sodium diced tomatoes
• 1 tablespoon tomato paste
• ½ cup no sugar added tomato sauce
• 2 teaspoons Creole seasoning
• ¼ teaspoon cayenne
1 Bell pepper
1 cup Green onion
Instructions:
1. Place the all ingredients in the crockpot except green onion. Cover and cook on low for 6-8 hours or high for 3
hours.
2. Shred the chicken directly in the crockpot to your desired texture.
3. Top with the green onion
91
Taco Soup
Makes 6 servings
Per serving
1 Lean protein
1 Green
3 condiments
Ingredients:
• 2 lbs ground beef
• 4 ounces reduced fat cream cheese
1 cup low fat plain greek yogurt
• 2, 10-ounce cans of Rotel
• 1 Tablespoon of taco seasonings
• 4 cups of low sodium chicken broth
• 1-2 tablespoons of Cilantro - fresh or dried
• ½ cup shredded low fat cheese for garnish
Instructions:
Brown ground meat till fully cooked.
While meat is browning, place cream cheese, Rotel, and taco seasoning into crock pot.
Drain any grease off of meat and put meat in the crock pot. Stir to combine with cheese and Rotel.
Pour chicken broth over meat and cheese.
Cook on low for 4 hours or high for 2 hours.
Before serving stir in cilantro.
Garnish with shredded cheese.
92
Turkey Tetrazzini
Ingredients
* 5 cups spaghetti squash
* 1 tbsp butter
* 1/2 cup onion diced
* 9 oz. baby bella mushrooms
* 1 large red bell pepper
* 1 tsp Kosher salt
* 1/2 tsp pepper
* 1 tsp sage
* 1 tsp thyme
* 6 oz. low-fat cream cheese
* 1/2 cup almond milk unsweetened
* 48 oz. lean turkey breast oven roasted, no skin
* 1/4 cup grated Parmesan cheese
Instructions
Cut the squash in half, hollowing out the seeds with a spoon, and placing each half face-down on a baking sheet.
Roast the spaghetti squash for 25 minutes in a 425 degree oven. While the squash cooks, sauté the onion, bell
pepper, and mushrooms in 1 tablespoon of butter with all of the seasonings until they become soft. Turn the heat to
low and add the cream cheese. Break it apart and mix until it melts creamy and smooth. Add the almond milk to
thin the mixture.
When the squash is done baking, use an oven mitt to hold each half and scrape out the "spaghetti" into a large
mixing bowl with a fork. Add the cooked turkey and creamy vegetable mixture. Toss to combine and transfer
everything to a baking dish. Sprinkle with Parmesan cheese and bake for 30 minutes at 350 degrees until the top
becomes golden brown. Makes 8 servings!
Per serving
1 leaner protein
2 vegetables
3 condiments
¼ fat serving
93
Bacon Cheeseburger Casserole
Ingredients:
1/2 pound low sodium turkey bacon
1 1/4 pound lean ground beef
1/4 cup sweet onion
1 clove garlic
4 tablespoons low fat cream cheese
1 tablespoon reduced sugar ketchup
1 tablespoon yellow mustard
3/4 teaspoon seasoned salt
4 large eggs
1/4 cup heavy cream
1 teaspoon ground pepper
1 teaspoon hot sauce
8 ounces grated low fat cheddar cheese
1 teaspoon fresh dill
Directions:
Dice the bacon into small pieces and place in a large skillet over medium heat. Cook, stirring often, until crisp.
Remove bacon from pan and set aside. Drain grease from pan. Add the ground beef to the skillet and cook until
browned, crumbling as it cooks. Drain fat.
Add the onion and garlic to the skillet with the beef and cook until translucent, about 5 minutes.
Add the cream cheese, ketchup, mustard, Worcestershire sauce and seasoned salt to the skillet and cook over low
heat, stirring constantly, until combined.
Spread the beef mixture into a greased 8X8 baking dish. Top with cooked bacon
Crack the eggs into a medium bowl and whisk together with the heavy cream until combined. Stir in the pepper and
hot sauce.
Pour the egg mixture over the beef and bacon. Top with cheddar cheese. Bake at 350 degrees for 30 minutes or
until set and golden on top. Sprinkle with dill before serving.
Makes 8 servings. Per serving - 1 Lean protein and 3 condiments.
94
Instant Pot Chicken Cacciatore
Makes 4 servings
Each serving provides: 1 lean, 2 greens, 1 condiment
Ingredients:
2 pounds chicken thighs
¼ teaspoon salt
½ teaspoon pepper
Cooking spray
1 cup crushed tomatoes
½ cup scallions
½ cup red bell peppers
½ cup green bell peppers
½ teaspoon dried onion
1 bay leaf
2 tablespoons basil or parsley
Directions:
Season chicken with salt and pepper on both side.
Press saute on the Instant Pot, lightly spray with oil and brown chicken on both sides a few minutes. Set aside.
Spray with a little more oil and add onions and peppers. Sauté until soften and golden, 5 minutes.
Pour tomatoes over the chicken and vegetables, add oregano, bay leaf, salt and pepper, give it a quick stir and
cover.
Cook high pressure 25 minutes; natural release.
Remove bay leaf, garnish with parsley and serve over squash for your 3rd green!
95
Turkey Casserole
Ingredients:
• 7 cups cauliflower
• 3 cups mushrooms
• 24 ounces cooked turkey
• 1/2 cup scallions
• 2 tablespoons + 1 teaspoon olive oil
• 1 teaspoon thyme
• 1 teaspoon poultry seasoning
• 1/4 teaspoon salt
• 1/2 teaspoon pepper
• 1 cup reduced fat mozzarella
Sauce:
• 1 1/2 cups reduced fat plain Greek yogurt
• 2 tablespoons Dijon mustard
• 1/2 teaspoon thyme
• 1/2 teaspoon poultry seasoning
• 1 cup reduced fat mozzarella
• 1/4 cup Parmesan cheese
Directions:
Preheat oven to 375 degrees. Spray 10X13 casserole with non stick spray.
Chop up cauliflower to make 6 cups of small pieces. Slice mushrooms into thick half slices. Dice the turkey into
bite sized pieces. Mix together the Greek yogurt, Dijon mustard, 1/2 tsp thyme and poultry seasoning, 1 cup grated
mozzarella and 1/4 cup Parmesan to make the thick sauce mixture.
Heat 2 tsp olive oil in a large pan and sauté the mushrooms until they release their liquid, all liquid evaporates and
they turn brown. Put mushrooms in the bottom of the casserole dish. Add about 1 tsp more olive oil to the pan and
sauté the scallions - heat until they are softened. Put scallions over the mushrooms. Heat another 2 tsp of olive oil
and add the chopped cauliflower. Cook over medium high heat, stirring often, until the cauliflower is starting to
soften and barely brown, about 3-4 minutes. Add the 1 tsp each of dried thyme and poultry seasoning and cook
about 1 minute more. Season the cauliflower rice with a little salt and pepper; then spoon over the mushrooms and
scallions.
Put the diced turkey over the veggies and use a spoon to combine the ingredients right in the dish. Spread the sauce
mixture over the top and then use the spoon to gently combine the ingredients with the sauce until well mixed into
the sauce. Sprinkle with mozzarella cheese and bake uncovered until it starts to bubble and the top is nicely
browned, about 40 minutes. Let cool about 5 minutes.
Makes 7 servings. Each serving provides 1 lean, 1 healthy fat, 3 greens and 2 1/4 condiments.
96
Cauliflower Mac and Cheese
Ingredients:
* 3 cups Cauliflower –Steamed and chopped (6 Green)
* 1 cup low fat (3-6 grams fat/oz) shredded Cheddar (1 lean)
* 1 cup low fat (3-6 grams fat/oz) shredded Colby Jack (1 lean)
* 2 Tbsp Half and half (2 condiments)
* 2 Tbsp reduced fat cream cheese (2 condiments)
* 1/4 tsp garlic powder (1 condiment)
* 1/4 tsp onion powder (1/2 condiment)
* 1/4 tsp ground mustard (1/2 condiment)
Directions:
Preheat oven to 350. In a saucepan over medium-low heat, warm the half and half, cream cheese, garlic powder,
onion powder, and mustard (feel free to use any combination of spices you like). Whisk until creamy, do not allow
to boil. Mix cheese together in bowl. Pour 1 1/2 cups of cheese mixture into the saucepan. Stir until cheese is
completely melted. Add cauliflower and gently fold until cauliflower is covered. Place mixture into baking dish and
top with remaining shredded cheese. Bake for 20-25 minutes until cheese is browned. (If desired broil for the last 2
minutes of baking time).
2 Servings with 1 Lean, 3 Greens, and 3 Condiments per serving. No healthy fats are required.
97
Spiced Crockpot Beef Roast
Ingredients:
* 2-1/2 lbs boneless beef chuck roast (should yield six 5-oz cooked servings)
* 4 cups whole mushrooms, trimmed
* 1 cup celery, diced
* 3 cups green beans, trimmed
* 1 cup (6-7) scallions, chopped
* Crockpot spice blend:
* 2 Tbsp water
* 2 tsp low-sodium soy sauce
* 2 tsp Worcestershire sauce
* 1/2 tsp salt
* 1 Tbsp freshly ground black pepper
* 2 tsp dry mustard
* 2 cloves garlic, minced
Directions:
Trim all visible fat from roast. Rub black pepper and garlic onto roast, place in crockpot. Make several small
shallow slits on top of roast. In the bowl, combine remaining spice blend ingredients, pour over meat. Cover, cook
on low 6-8 hours or high 4-5 hours. Add vegetables during last 30-60 minutes of roasting.
98
Deviled Eggs
Ingredients:
6 hard boiled eggs, peeled and cut lengthwise
1/4 cup plain Greek yogurt
2 tsp Dijon mustard
1/4 tsp pepper
1/8 tsp salt
paprika to garnish
Directions:
Boil eggs. Peel and cut lengthwise. Take the yolks out. Save the yolks. Set aside and mix the next 4 ingredients
with the yolks. Stuff mixture into the hollowed eggs. Garnish with paprika.
Servings - 2; per serving provides 1 lean and 2 condiments
99
Green Bean Casserole
Ingredients:
Cooking Spray
4 Laughing Cow - Light French Onion Wedges
1/2 cup onion, finely diced
8 ounces sliced mushrooms, diced
1/4 teaspoon salt (optional)
1/4 teaspoon ground black pepper
1/2 cup fat-free, reduced sodium chicken broth
2 teaspoons almond flour
2 teaspoons cold water
1/4 cup almond milk
2 - 14.5 ounce cans, no salt added, cut green beans, drained
1 cup corn flakes, crushed (for topping)
Directions:
1. Preheat oven to 400 degrees. Spray 1.5 quart baking dish with cooking spray.
2. Heat Laughing Cow cheese wedges in microwave for 30 seconds, stir. Set aside.
3. In a large saute pan, heat oil over medium heat. Add onions and saute for 2-3 minutes.
4. Add mushrooms, salt and pepper and cook for 4-5 minutes. Pour chicken broth into pan and simmer for 1
minute.
5. In a small bowl, mix together almond flour and water; add to chicken broth and stir for 1 minute.
6. Add melted Laughing Cow cheese to pan and mix well. Add milk to pan; stir to incorporate. Cook additional 2-3
minutes until thick.
7. Remove from heat and stir in green beans. Pour green bean mixture into baking dish.
8. Spread corn flakes on top of green beans. Bake for 15-20 minutes.
Makes 4 servings - per serving, it is: 3 greens, 3 condiments, 1 healthy fat
100
Stuffing/Dressing
Ingredients:
3 tbsp. butter
½ cup green onion, chopped
½ cup celery, chopped or thinly sliced
2 ½ cups cauliflower, chopped
1 cup chopped mushrooms
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
1/4 cup freshly chopped parsley
2 tbsp. chopped fresh rosemary
1 tbsp. chopped fresh sage
½ cup vegetable or chicken broth
Directions:
Melt butter (with olive oil, If you choose). Add onions, celery, mushrooms, until tender. Then sauté the Cauliflower
adding salt and pepper until tender. Add remaining spices.
Folding in until mixed. Then add half cup broth, cover for 15 minutes and serve!
3 greens
2 healthy fats
2 condiments
101
Hearty Chicken Vegetable Soup
Makes 4 servings, each serving
1 leaner protein
1 healthy fat
3 vegetables
3 condiments
Ingredients:
•2 lbs raw, boneless, skinless chicken breast, cut into 1” pieces (should yield four 6-oz cooked servings)
•32 oz reduced-sodium, fat-free chicken broth
•2 cups (18 medium) mushrooms, cut into quarters
•2 cups celery (7 large stalks), thinly diced
•1 cup (1 medium 2-¾” x 2-½”) yellow bell pepper, cut into 1” pieces
•1 cup (1 medium 2-¾” x 2-½”) red bell pepper, cut into 1” pieces
•1 cup (1 medium 2-¾” x 2-½”) green bell pepper, cut into 1” pieces
• 1/2 – 1 cup (4 to 8 oz) water (optional, add extra water depending on how thick you •½ cup scallions (3-4
scallions), chopped
•2 Tbsp cream
•2 Tbsp dried parsley or ¼ cup fresh parsley, finely chopped
•4 tsp olive or canola oil
•1/2 tsp dried thyme leaves
•1/4 tsp black pepper, freshly ground
want your soup)
•2 cloves garlic, finely minced
Directions:
Trim all visible fat from chicken and cut into 1” pieces; clean and cut mushrooms, pepper, celery, and scallions.
Heat oil in a large saucepan over medium heat. Add minced garlic and chicken; cook until chicken is no longer
pink, about 5 minutes. Add bell peppers, celery, and mushrooms. Cook until vegetables are tender, about 7 minutes.
Add scallions, broth, water (optional), cream, thyme, black pepper, and parsley. Simmer until ready to serve.
102
Skinny Green Chile Chicken Enchilada Dip
Ingredients:
•4 ounces low fat cream cheese, room temperature
•1 cup plain low fat Greek yogurt
•¼ cup green enchilada sauce
•7 ounce can diced green chilies
•½ tsp cumin
•½ tsp chili powder
•¼ tsp kosher salt
•1 lb cooked chicken breast, shredded
•½ cup part skim mozzarella
•½ cup low fat Monterey jack cheese, divided
Directions:
1. In a large bowl whisk together the cream cheese, yogurt, enchilada sauce, green chiles, and spices.
2. Fold in the shredded chicken, mozzarella, and 1/4 cup of the monterey jack cheese.
3. Place all of the ingredients in the slow cooker and cook on low for 2 hours.
4. Remove the dip from the slow cooker and put it in an oven safe dish.
5. Top with the remaining cheese and stick it under the broiler until the cheese is lightly browned.
6. Serve with vegetables not chips!
Makes 4 servings
Per serving: 1 protein, 1 healthy fat, ½ vegetable (will need 2 ½ more servings), 3 condiments
103
Grilled Chicken Bruschetta
Servings: 4
Per Serving: 1 leaner, 1 healthy fat, ½ green and ~3 condiments
Ingredients:
3 medium vine ripe tomatoes (measure out 1 cup chopped to ensure accuracy)
2 small cloves garlic, minced
1/4 cup chopped red onion
2 tbsp fresh basil leaves, chopped
4 tsp extra virgin oil
1 tbsp balsamic vinegar
¼ tsp kosher salt and ½ tsp fresh cracked pepper
36 ounces raw chicken cutlets
Directions:
Combine onion, olive oil, balsamic, 1/4 tsp kosher salt and pepper. Set aside a few minutes.
Chop tomatoes and place in a large bowl. Combine with garlic, basil, onion-balsamic combo and additional 1/8 tsp
salt and pepper to taste. Set aside and let it sit at least 10 minutes or as long as overnight.
Season chicken with salt and fresh pepper. Preheat the grill to medium-high, clean and oil the grates to prevent
sticking. Grill the chicken 2 minutes on each side, set aside on a platter and top with bruschetta and serve.
104
Marinated Grilled Root Beer Chicken
Ingredients:
•1 (12 ounce) can diet root beer with 0 carbs (free item)
•2 Tablespoons apple cider vinegar (1 Condiment)
•2 Tablespoons vegetable oil (6 Healthy Fats)
•1/2 cup lite soy sauce (12 Condiments)
•27 oz boneless, skinless chicken breasts - should yield 18 oz cooked (3 Leans)
Directions:
Combine root beer, vinegar, oil and soy sauce in a large bowl. Add chicken and marinade at least 3 hours. I
marinated overnight. Grill until done.
3 servings with 1 Lean, 2.16 Condiments and 1 Healthy Fat per Serving (since the condiments and healthy fats are
in the marinade, only half is absorbed and half is discarded).
105
Bacon Cheeseburger Casserole
Ingredients:
1/2 pound low sodium turkey bacon
1 1/4 pound lean ground beef
1/4 cup sweet onion
1 clove garlic
4 tablespoons low fat cream cheese
1 tablespoon reduced sugar ketchup
1 tablespoon yellow mustard
3/4 teaspoon seasoned salt
4 large eggs
1/4 cup heavy cream
1 teaspoon ground pepper
1 teaspoon hot sauce
8 ounces grated low fat cheddar cheese
1 teaspoon fresh dill
Directions:
Dice the bacon into small pieces and place in a large skillet over medium heat. Cook, stirring often, until crisp.
Remove bacon from pan and set aside. Drain grease from pan. Add the ground beef to the skillet and cook until
browned, crumbling as it cooks. Drain fat.
Add the onion and garlic to the skillet with the beef and cook until translucent, about 5 minutes.
Add the cream cheese, ketchup, mustard, Worcestershire sauce and seasoned salt to the skillet and cook over low
heat, stirring constantly, until combined.
Spread the beef mixture into a greased 8X8 baking dish. Top with cooked bacon
Crack the eggs into a medium bowl and whisk together with the heavy cream until combined. Stir in the pepper and
hot sauce.
Pour the egg mixture over the beef and bacon. Top with cheddar cheese. Bake at 350 degrees for 30 minutes or
until set and golden on top. Sprinkle with dill before serving.
Makes 8 servings. Per serving - 1 Lean protein and 3 condiments.
106
Shrimp Marinara Zoodles
Ingredients:
2 tsp olive oil (2 Healthy Fats)
7 ounces thawed, cooked shrimp (1 Leanest Lean)
1 cup spiralized zucchini and yellow squash (2 Greens)
1/4 cup Rao's marinara sauce (1 Green)
1/4 tsp Garlic Salt (1 Condiment)
1/2 tsp Italian Seasoning (1 Condiment)
1 tbsp Grated Parmesan Cheese (1 Condiment)
Directions:
Heat oil in a medium skillet over medium high heat. Add spiralized squash and cook for a few minutes until slightly
tender. Add shrimp, marinara sauce, garlic salt and Italian seasoning. Cook for about 2 minutes or until heated
thoroughly. Sprinkle with parmesan cheese.
1 Serving with 1 Leanest Lean, 3 Greens, 3 Condiments and 2 Healthy Fats
107
“Honey” Mustard Chicken
Makes 4 servings
Per serving
1 Leaner protein
1 ¼ condiments
Ingredients
¼ cup Walden Farms Pancake Syrup
¼ cup spicy brown mustard
2 ¼ pounds boneless, skinless chicken breast
Directions
Cook on 350 covered for 15 minutes. Then uncovered for 15 more minutes. Please keep an eye on it it as all ovens
cook differently.
**Add three servings of greens to complete the meal!**
108
Baked Garlic Cheddar Chicken
Makes 8 servings
Per serving
1 Leaner
1 Healthy Fat
3 Condiments
Ingredients:
¼ Cup butter
4 cloves garlic
½ Cup almond flour
½ Cup reduced fat parmesan cheese
1 Cup reduced fat cheddar cheese
1 Tablespoon dried parsley
¼ Teaspoon dried oregano
¼ Teaspoon black pepper
1/8 Teaspoon salt
7 – 6 ounce cooked skinless chicken breast
Directions:
1. Preheat oven to 350 degrees F (175 degrees C). Grease a 13 x 9 inch baking dish.
2. Melt butter in a small saucepan over low heat and cook garlic until tender, about 5 minutes.
3. In a shallow bowl, mix together almond flour, parmesan cheese, cheddar cheese, parsley, oregano, pepper, and
salt. Dip each chicken breast in garlic butter to coat, then press into the almond flour mixture. Place coated chicken
breasts in the prepared baking dish. Drizzle with any remaining butter and sprinkle with any remaining almond
flour mixture.
4. Bake for 30 minutes or until chicken is no longer pink and juices run clear.
***Add three servings of veggies to make this a complete Lean & Green meal***
109
Grilled Chicken Margherita
Ingredients
• 1 3/4 pounds boneless skinless chicken breasts, pounded to less than 1 inch thickness
• ¼ tsp salt
• ¼ tsp pepper
• non-stick pan spray
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning (OR ½ teaspoon dried oregano + ¼ teaspoon dried basil + ¼ teaspoon dried thyme)
• 4 ounces part-skim mozzarella cheese
• 1/4 cup basil pesto
• 1 cup cherry tomatoes, halved
• 1 tablespoon fresh lemon juice
• ¼ cup packed basil leaves, very thinly sliced
• ¼ tsp cracked black pepper
Instructions
1. In a large bowl combine chicken, salt and pepper, garlic power, and Italian seasoning. Toss to combine.
2. Spray grill with non-stick pan spray. Grill chicken over medium-high heat for about 6-8 minutes on each side
until cooked through. Top each piece of chicken with a slice of mozzarella cheese and cook another minute or so
until melted.
3. Toss tomatoes, lemon juice, and basil together. Top each chicken breast with about 1 tablespoons pesto, a scoop
of tomatoes, and some freshly cracked black pepper. Serve immediately.
Serves: 4
Per serving
1 Leaner protein, 1/2 Green, 2 condiments, 1 Healthy Fat
110
Creamy Ranch Chicken Stuffed Bell Peppers
2 Servings: 1 Lean, 3 serving Green, 2 condiments, 1 fat
Ingredients:
• 3 Bell Peppers (any color-6 servings of Green)
• 10 ounces diced skinless grilled chicken breast
• 4 wedges Light Laughing Cow Cheese (2 fat)
• 1/4 cup chopped chives (1/2 serving Green)
• 1 tsp Ranch Seasoning (2 condiments)
• 1 tsp minced garlic (1 condiment)
Directions:
1. Cut in half lengthwise then core and remove stems and seeds from peppers.
2. In a small bowl, combine the remaining ingredients together then divide evenly between each pepper half.
3. Using 2 ounces reduced fat shredded cheese divided evenly on top of each meat mixture.
4. Bake at 350 F for approximately 35-45 minutes until fork tender.
111
Instant Pot BBQ Pulled Pork with Greek Yogurt Slaw
Yield: Serves 4
Per Serving: 1 Lean, 3 Greens and 3 Condiments
Ingredients:
1, 1 1/2lb pork tenderloin, cut in half
Cooking spray
1, 12 oz. can of diet root beer
3 cups shredded green cabbage
3 cups shredded red cabbage
1/2 cup plain low-fat Greek yogurt
1 Tbsp apple cider vinegar
2 tsp lemon juice
1 tsp Dijon mustard
1/4 tsp celery salt
Pinch of stevia
1/2 cup sugar free barbeque sauce
Directions:
1. Spray inside of Instant Pot with cooking spray. Set to high saute setting and brown pork pieces on all sides, about
3 minutes per side.
2. Add diet root beer, secure lid and close pressure valve. Set to 60 minutes at high pressure. Allow pressure to
release naturally before opening.
3. Meanwhile, prepare slaw. In a medium sized bowl, combine the next eight ingredients.
4. Discard liquid from Instant Pot, transfer pork to bowl and shred. Add barbeque sauce and toss to combine.
112
Mexican Breakfast Casserole
1 Lean | 3 Green | 3 Condiments
Yield: 4 servings
Total Time: 60 minutes
Ingredients
3 large eggs
12 oz. low-fat plain Greek yogurt
½ cup thinly sliced onion
1 tsp olive oil
¼ tsp salt
1 tsp cumin
½ tsp coriander
½ tsp dry mustard
¼ tsp cayenne pepper
1, 20-oz. bag frozen chopped bell peppers, thawed per package instructions*
8 oz. reduced-fat, shredded cheddar or mozzarella cheese
Directions
1. Preheat oven to 375˚F.
2. Beat together the eggs and yogurt; set aside.
3. In a medium skillet, cook onions and garlic with spices until onions are translucent. Add peppers, and continue to
cook over low heat, 8 to 10 minutes if using fresh or 4 to 5 if using frozen.
4. Spread half the pepper mixture in a deep casserole dish, and top with half the cheese; repeat the layers. Pour
yogurt mixture over top.
5. Cover and bake for 30 minutes, then uncover and bake for an additional 15 minutes.
Per Serving: 350 calories | 31g protein | 17g carbohydrate | 19g fat
*Should contain bell peppers only; avoid products with onion, sauces, or other ingredients. If you can’t find a
frozen option or prefer to use fresh, use 6 medium bell peppers (any color chopped) instead.
113
Jicama Taco Cheese Fries
Ingredients:
*1 1/2 cups jicama sticks - you can use the already peeled and cut ones from Trader Joe’s - about 12 to 15 sticks
and then sliced in half vertically or slice your own (3 Greens)
*3.5 ounces seasoned taco meat made with 99% lean ground turkey (1/2 Leanest Lean)
*1/4 cup unsweetened almond milk - use this to make the cheese sauce more creamy rather than just sprinkling
cheese on top, but feel free to skip this if you want to just sprinkle the cheese on. (1/4 Condiment)
*1/2 cup 2% reduced fat sharp cheddar cheese (1/2 Lean)
*Additional options: 2 tbsp sour cream (1 Healthy Fat), 1 1/2 oz avocado (1 Healthy Fat), 2 tbsp guacamole (1
Healthy Fat), 1 oz jalapeños (1 Condiment), or 1 tbsp salsa (1 Condiment)
Directions:
Lightly spray jicama fries with olive oil spray. Place them in the air fryer and cook at 400 degrees for about 12
minutes. Shaking basket halfway through. You can also bake the fries on a baking sheet lined with parchment at
425 degrees for 30 minutes, turning halfway through. Place fries on plate and top with seasoned taco meat.
In a small pan over medium heat, heat almond milk unti warm about 2 minutes. Add cheese and stir until cheese is
melted. Pour over taco fries. Top with any additional toppings.
1 Lean, 3 Greens, and 1 Healthy Fat is required (try one of the Healthy Fat options above)
114
Loaded BBQ Chicken and Bacon Pizza
Ingredients:
* 1 Cali'flour Foods Cauliflower Crust (1/2 Lean, 3 Greens)
http://www.califlourfoods.com?aff=65
* 1/2 cup reduced fat mozzarella cheese (1/2 Lean)
* 4 ounces grilled chicken breasts or save time using the
breasts of store bought rotisserie chicken with skin removed
(2/3 Lean)
* 4 slices turkey bacon, cooked and crumbled (1/3 Lean)
* 3 tbsp Guy's Sugar Free BBQ Sauce or G Hughes
Smokehouse Hickory BBQ Sauce (3 Condiments)
* Garnish with sliced green onions (optional)
Directions:
Bake cauliflower crust for 8 to 10 min from frozen. Let cool for 10 minutes.
Dice chicken and place it in a small bowl with crumbled bacon. Add 1 tbsp of BBQ sauce to the chicken and stir
until combined. Set aside.
Spread 2 tbsp BBQ sauce over cooled crust. Add chicken and bacon. Sprinkle cheese over the top.
Bake for 5 more minutes or until cheese has melted.
Sprinkle green onions over pizza if desired!
2 Servings with 1 Lean, 1 1/2 Greens, 1 1/2 Condiments per Serving (Half of the pizza)
Enjoy half the pizza with 1 1/2 Greens of your choice to round out your meal! I had 3/4 cup assorted sliced sweet
bell peppers!
115
Shrimp & Cauliflower Grits
Yields 2 servings
1 Leanest, 3 Greens, 2 Healthy Fats and 3 Condiments
Ingredients:
1 pound raw, peeled and deveined shrimp
1/2 Tbsp Cajun Seasoning
Cooking Spray
1 Tbsp Lemon Juice
1 Tbsp butter
2 1/2 cups finely riced cauliflower
1/2 cup unsweetened original almond or cashew milk
3/4 tsp salt
2 Tbsp sour cream
1/3 cup reduced fat shredded cheddar cheese
3/4 cup thinly sliced scallions
Directions
1. Place shrimp and Cajun seasoning into a large resealable plastic bag. Close bag and toss to coat the shrimp
evenly in seasoning.
2. Spray a medium-sized skillet with cooking spray and heat over medium heat. Cook shrimp until pink, about 2-3
minutes per side. Add lemon juice and chicken broth, scraping any bits off the bottom the pan, and simmer for 1
minute. Set aside.
3. In a separate skillet, heat butter over medium heat. Add riced cauliflower and cook for 5 minutes Add milk and
salt and cook for an additional 5 minutes.
4. Remove from heat and stir in sour cream and cheese until melted.
5. Serve shrimp atop the cauliflower grits and top with scallions.
116
Buffalo Chicken Pizza
Ingredients:
1 Cali’flour crust (1/2 Lean, 3 Green) *Only Original Italian, Red Pepper, and Jalapeno are approved
¼ Cup reduced fat mozzarella cheese (1/4 Lean)
1 ½ ounces skinless grilled chicken breast (1/4 Lean)
1 Tablespoon reduced fat cream cheese (1 Condiment)
3 Tablespoon Frank’s hot sauce, divided (1 1/2 Condiments)
1 Tablespoon reduced fat blue cheese crumbles (1/2 Condiment)
Garnish: Green onions, sliced
Directions:
Preheat oven to 375 degrees. Bake crust for 8 to 10 minutes. Let cool for 10 minutes.
Combine chicken and 2 tbsp of Frank's hot sauce in a small bowl. Stir until combined. Set aside.
Mix cream cheese with remaining 1 tbsp of hot sauce until smooth. Spread over cooled crust.
Add chicken and mozzarella cheese. Sprinkle blue cheese crumbles on top.
Bake for 5 minutes or until cheese has melted.
Garnish with sliced green onions, if desired.
Makes 1 serving
1 Lean, 3 Greens and 3 Condiments per Serving
117
Tex-Mex Chopped Chicken Salad
· 1 leaner protein
· 2 greens
· 3 condiments
Ingredients:
Dressing:
1 cup Walden Farms ranch dressing
2 Tbsp. Ortega taco seasoning, hot or mild
Salad:
24 ounces grilled chicken cooled and diced
4 cups Romaine lettuce, chopped, about 1 head
1/2 cup Roma tomatoes, diced
1/2 cup cucumber, seeded and diced
1/2 cup green onions, sliced
1/4 cup cilantro, chopped
6 Tsp. lime juice
1/2 cup of jalapeño & jicama mixed together
Directions:
In a small bowl, stir together ingredients for dressing then refrigerate until ready to use.
In a large bowl, toss salad ingredients together. Add dressing a little at a time then toss until lightly coated.
Season with salt and pepper to taste. Serve immediately.
118
Chicken Parmesan
Ingredients:
27 oz raw boneless, skinless Chicken Breasts (3 Leans)
1/4 cup + 2 tbsp reduced fat Parmesan Cheese, grated (6 Condiments)
1 teaspoon Basil (1/2 Condiment)
1/2 tsp Dried Oregano (1/2 Condiment)
1/2 teaspoon Paprika (1 Condiment)
1/2 tsp Garlic Powder (1 Condiment)
1 1/2 tbsp Butter, melted (3 Healthy Fats)
Directions:
Preheat oven to 450 degrees. Line a baking sheet with non-stick foil.
In a bowl, combine parmesan cheese, basil, oregano, paprika, and garlic powder. Set aside.
I like to pound my chicken breasts thin and then cut them lengthwise in half.
Toss the chicken with melted butter in a medium sized bowl, coating evenly.
Then dredge the chicken in cheese mixture. I just placed the chicken on the prepared baking sheet and sprinkled the
parmesan cheese mixture on both sides of the chicken.
Bake for 20 minutes or until chicken is completely cooked.
3 Servings with 1 Lean, 3 Condiments and 1 Healthy Fat per serving
***Make it a Meal!
Add 1 cup cooked spaghetti squash (2 Greens) to a plate. Top with 4.5 ounces cooked Parmesan Chicken (3/4
Lean) or 6 ounces chicken if you do not want cheese, 1 ounce part-skim mozzarella cheese (1/4 Lean), and 1/4 cup
Rao's marinara sauce (1 Green) or 1/2 cup Great Value Italian diced tomatoes (1 Green)***
119
Big Mac Salad
Ingredients:
4.5 ounces lean 95 - 97% ground beef (3/4 Lean)
1/4 cup 2% shredded cheddar cheese (1/4 Lean)
2 1/2 cups lettuce, shredded (2 1/2 Greens)
1/4 cup tomatoes, chopped (1/2 Green)
2 dill pickle spears, chopped (1 Snack)
*Any seasonings added to ground beef subtract from your Condiments for the day
Dressing:
2 tbsp Lite Wish-bone Thousand Island Dressing (1 Healthy Fat)
1/8 tsp white wine vinegar
A very light sprinkle of Stevia (optional)
Directions:
Combine dressing ingredients in a small bowl. Set aside. Combine the rest of the ingredients in a bowl. Top with
dressing. Enjoy!
1 Serving with 1 Lean, 3 Greens, 1 Healthy Fat and 1 Snack
120
Spaghetti Squash Carbonara
Ingredients:
2 tsp salt
1 ¼ tsp fresh cracked black pepper
4 cups cooked spaghetti squash
4 slices Jennie-O Extra Lean Turkey Bacon
2 tsp minced garlic
¼ cup low-sodium chicken broth
2 egg yolks
1 whole egg
½ cup grated Parmesan Cheese
Directions:
Preheat the oven to 375 degrees F.
Prick the squash all over with a fork. Roast on a foil lined pan 1 to 1 1/2 hours. (I did 60 mins but would go longer
next time) Let cool a bit. Slice in half lengthwise, scoop out seeds and shred the squash with a fork. Transfer to a
large bowl. (You could also cook this in the microwave this 6 minutes on each side for a total of 12 minutes)
In a large saute pan, over medium heat, cook the turkey bacon until it becomes crispy. Add the garlic. Saute for 1
minute. Add the broth and cook until the liquid has completely evaporated.
In a medium bowl, whisk the eggs together with the cheese. Season with the remaining salt and pepper. Combine
the eggs with the turkey bacon mixture, warming the eggs in the pan. (Do not let the eggs cook through.) Add the
spaghetti squash and toss to thoroughly combine and until squash is heated through. Adjust seasoning, if necessary
and serve immediately.
Makes 8 servings
121

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Lean and Green Recipes

Buffalo Chicken Wraps………………………………………………………………………………………………………………………………………….67

Chipotle Chicken with Avocado Topping……………………………………………………………………………………………………………….68

Jalapeno Cheese Crisps…………………………………………………………………………………………………………………………………………69

Zoodle Chicken Salad-in-a-Jar……………………………………………………………………………………………………………………………….70

Spinach Mushroom Chicken………………………………………………………………………………………………………………………………….71

Italian Skillet Casserole…………………………………………………………………………………………………………………………………………72

Maple Mustard Glazed Salmon…………………………………………………………………………………………………………………………….73

The Perfect Burger.……………………………………………………………………………………………………………………………………………….75

Creamy Buffalo Chicken Bake……………………………………………………………………………………………………………………………….76

Epic Salad Dressing……………………………………………………………………………………………………………………………………………….77

Creamy Tomato Soup……………………………………………………………………………………………………………………………………………78

Ultimate Party Pico de Gallo…………………………………………………………………………………………………………………………………80

Mexican Style Meatloaf………………………………………………………………………………………………………………………………………..81

Healthier Bacon Parmesan Fried Chicken……………………………………………………………………………………………………….......82

Fiery Salmon with Zucchini and Eggplant ……………………………………………………………………………………………………………..83

Slow Cooker Ancho Chicken Chili………………………………………………………………………………………………………………………….84

French Onion Zoodle Bake……………………………………………………………………………………………………………………………………85

Creamed Spinach & Mushroom Smothered Chicken…………………………………………………………………………………………….87

Cheesy Chicken Spaghetti Squash Casserole…………………………………………………………………………………………………………88

Cauliflower Pepperoni Pizza Casserole………………………………………………………………………………………………………………….89

Broccoli Cheese Soup……………………………………………………………………………………………………………………………………………90

Slow Cooker Creole Chicken Soup…………………………………………………………………………………………………………………………91

Bacon Cheeseburger Casserole…………………………………………………………………………………………………………………………….94

Instant Pot Chicken Cacciatore……………………………………………………………………………………………………………………………..95

Cauliflower Mac and Cheese…………………………………………………………………………………………………………………………………97

Spiced Crockpot Beef Roast………………………………………………………………………………………………………………………………….98

Green Bean Casserole…………………………………………………………………………………………………………………………………………100

Hearty Chicken Vegetable Soup………………………………………………………………………………………………………………………….102

Skinny Green Chile Chicken Enchilada Dip………………….………………………………………………………………………………….……103

Marinated Grilled Root Beer Chicken….………………………………………………………………………………………………………………105

Bacon Cheeseburger Casserole…………………………………………………………………………………………………………………………..106

Shrimp Marinara Zoodles……………………………………………………………………………………………………………………………………107

“Honey” Mustard Chicken…………………………………………………………………………………………………………………………………..108

Baked Garlic Cheddar Chicken…………………………………………………………………………………………………………………………….109

Grilled Chicken Margherita..……………………………………………………………………………………………………………………………….110

Creamy Ranch Chicken Stuffed Bell Peppers..……………………………………………………………………………………………………..111

Instant Pot BBQ Pulled Pork with Greek Yogurt Slaw..………………………………………………………………………………………..112

Mexican Breakfast Casserole..…………………………………………………………………………………………………………………………….113

Jicama Taco Cheese Fries..………………………………………………………………………………………………………………………………….114

Loaded BBQ Chicken and Bacon Pizza..……………………………………………………………………………………………………………….115

Shrimp & Cauliflower Grits.………………………………………………………………………………………………………………………………..116

Buffalo Chicken Pizza.…………………………………………………………………………………………………………………………………………117

Tex-Mex Chopped Chicken Salad.……………………………………………………………………………………………………………………….118

Big Mac Salad.…………………………………………………………………………………………………………………………………………………....120

Spaghetti Squash Carbonara.………………………………………………………………………………………………………………………………121

Makes 2 servings and per serving you receive:

Lemon Basil Dressing:

4. Preheat oven to 400 degrees.

6 cups zucchini noodles (about 2 large zucchinis)

2. Lower the heat to medium and spray pan with Pam.

Cheese Stuffed Jalapeños

Grill chicken until cooked.

1 lb 93% ground chicken (2 1/4 Lean)

Place meatballs in prepared glass dish. Bake for 25 minutes.

Makes 5 servings per serving:

***Add three servings of veggies to complete the meal***

For the sauce

Add three servings of veggies to complete the meal