Lean & Green Tuna salad 1 6oz can tuna, drained 1/2 cup total: diced dill pickle celery bell peppers 2 tablespoons low fat mayonnaise (see my shopping list for this) 2 cups mixed salad and sprouts Drain the tuna. Dice the dill pickle, celery and bell peppers. Mix in a bowl with the mayo Broccoli and Chicken 6-7 oz. chicken breasts (boneless skinless) because you need 6 oz AFTER cooking weight To your taste to make 1/4 cup better than bullion 1 teaspoon light soy sauce (or Bragg s Liquid Aminos) 1 1/2 cups broccoli florets 1/2 clove garlic, minced 1 teaspoon Dijon mustard Mix chicken broth and soy sauce. (This is also where I have to interject and recommend Bragg s Liquid Aminos as a soy sauce substitute. It is delicious and healthier!) Set aside the broth mixture. Steam the broccoli. Set this aside in a bowl. Use Pam cooking spray and spray down a skillet. Cook the minced garlic. Combine your chicken and garlic in the skillet and stir it as you cook. Cook for about 3-4 minutes. Make sure the chicken is fully cooked. Add the broth mixture you made earlier and bring it to a boil. Reduce heat to medium/low depending on your stove. Stir in the mustard until it is well blended. Throw the broccoli back in! Cook until the whole mixture is heated thoroughly.
Mashed Cauliflower 1 head of cauliflower, steamed, extra soft 2-3 tsps of Butter Buds 5 tablespoons of non-fat milk to make it creamier 1 oz. of non-fat cream cheese, optional Puree the cauliflower, Butter Buds, non-fat milk and non-fat cream cheese (optional) until thick and creamy. The consistency will look exactly like creamy mashed potatoes. Top with your choice of non-fat butter substitute. Program friendly cole slaw Did you know you can have cole slaw while on the program? I just whipped up a batch of program friendly cole slaw using sugar free slaw dressing. So yummy and it's sugar free, calorie free and fat free! Finely chop cabbage or buy it pre-chopped in the bags. If you buy it in the bag, you'll need to remove the carrots (if any) because they are not on the plan. Measure your daily raw vegetable portion and put into a serving bowl. Drizzle with Walden Farms sugar free slaw dressing. Enjoy! Garlic Broccoli 3 cups broccoli, chopped 1 clove garlic, chopped 2 cups vegetable stock (low fat) salt and pepper to taste Saute garlic in pan sprayed with non-stick cooking spray. Put broccoli and roasted garlic in the pan, add stock, salt and pepper. Bring to a boil then simmer 30 minutes or until broccoli is completely cooked. Servings: 2 Note: You will need to pair this with meat or another source of protein to make it a complete Lean and Green meal.
Grilled Chicken Salad 6-7 oz boneless, skinless chicken breast 1 tablespoon light balsamic vinaigrette dressing 1/2 cup yellow pepper, cut into strips 1/2 teaspoon olive oil 1 cup bag prewashed mixed salad greens Coat chicken breast the vinaigrette dressing, flip several times to coat. Brush both sides of the pepper strips with oil. Grill chicken and peppers for 4 to 5 minutes per side, flipping them once. Cook until the peppers are lightly browned on the outside and the chicken is no longer pink in the center. Put the salad greens in a bowl. Dice the chicken and peppers and add them to salad. Toss and serve. Grilled Lamb Chops with Zuchinni 1 tablespoon lemon 1 clove garlic, minced 1 teaspoon olive oil 1 tablespoon fresh mint leaves 1, 5-5.5 oz. lamb chop 1 1/2 cups zucchini salt and pepper to taste Combine lemon juice, garlic, 1/2 teaspoon oil and mint. Marinate chops in oil mixture for 2 hours or overnight. Transfer from marinade to broiler pan or grill. Place zucchini on the grill and brush with remaining olive oil, turning once. Can add a little water to the marinade if needed. Calories 320 Fat 17g Cholesterol 90mg Carbohydrates 10g Protein 32g
Hummus Here s a fairly simple recipe to make a dip that is pretty close to real hummus. You can also use this as a sauce on some of your lean and green meals. 8 ounces silken tofu 2 Tablespoons lemon juice 1/2 to 1 tablespoon sesame oil 1 packet stevia in the raw 1/2 teaspoon salt 1/8 cup canola oil (don t use all if you don t have to) You will need a food processor for this recipe! Combine the tofu, lemon juice, sesame oil, sugar substitute and salt and blend it in the food processor until smooth. Keep the processor going and slowly pour a steady stream of canola oil and continue to process until the mixture has a consistency of thick mayonnaise. Servings: 6 Calories: 122, Fat: 8 grams, Carbs: 1 grams, Protein: 2 grams Jamaican Jerk Chicken 2 Jalapeno peppers, seeded and chopped 3 green onions, chopped 2 Tbsp ground allspice 1/2 teas ground cinnamon 1/2 teas ground nutmeg 1/2 teas salt 1/4 teas freshly ground pepper 2 cloves garlic, peeled and chopped 1 teas grated fresh ginger 2 bay leaves, crumbled 2 teaspoons oil 4 6-7 oz chicken breasts In a food processor, combine the peppers, green onions, and all the herbs and spices. Chop them finely until they form a paste. Add the oil and puree until smooth. Rub on both sides of the meat and let stand for 30 minutes. Grill the chicken. NOTE: This is a terrific marinade. Once you ve got it down, try it out on other types of meat. It s really awesome on lamb! Servings: 4
Lean and Green Taco Salad Recipe : 5-6 oz. Ground Turkey 1 Tbsp. Taco Seasoning 2 Tbsp. Salsa 1 cup romaine lettuce 1 cup iceberg lettuce 1/4 cup diced tomatoes 1 tbsp. Water STEP 1: Brown the Turkey Actually whiten the turkey. Unlike with ground beef, ground turkey doesn t really get brown, it turns white. I buy prepackaged ground turkey. 20 oz. packages are pretty easy to find and you can just cut it in fourths, and throw the rest in a Ziploc until tomorrow. Throw 5 oz. in a skillet and chop it up as you brown it. After a few minutes, it will look something like this Step 2: Drain the fat and Add Water To be honest, sometimes I don t drain the fat. I do make a point of buying only super-lean turkey, so this part is up to you. I like to walk on the wild side. Either way, add 1 tbsp of water. STEP 3: Add Taco Seasoning The meal has been pretty bland to this point. You may be getting nervous. Don t worry, just throw on 1 Tbsp of Taco Seasoning. I don t use anything special, but have tried out all the cheap-o packets of taco seasoning you can find at your grocery store. Right now McCormick is my favorite. STEP 4: Mix it all up and let it Simmer Turn the heat on the stove to low and mix the seasoning and water with the meat until it is all evenly distributed. I like chopping the meat into tiny pieces while I cook it because it makes it a little more fun. Now, let the meat simmer for about 5 minutes. While it s simmering STEP 5: Salad! Get a big bowl and add your leafy greens. The recipe calls for iceberg and romaine, but I use whatever I have on hand. In this picture, it s a cup of romaine and a cup of baby spinach. It s hard to exactly measure a cup of greens, so I just throw in a large handful of each. STEP 6: Add meat and Salsa! (skip the tomatoes you see here or use just a few) Your meat should now be spicy and delicious. Add that to the salad. Then on top of that, add 2 tablespoons of salsa. I m a salsa freak so I try all kinds of different brands. I stay away from the big brands like Taco Bell or Old El Paso. Since I am not in Austin at the moment, I couldn t get my hands on my favorite salsa ever (Rose s Salsa), so I gave Clint s Texas Salsa a try and it was pretty freaking great. Calories: 358, Fat Grams: 18, Cholesterol: 139, Carbohydrates: 9, Protein: 39
Mediterranean Grilled Chicken 1 teaspoon olive oil 3 tablespoons white cider vinegar 1 teaspoon italian seasoning 1 clove of garlic 1/4 teaspoon ground black pepper zest of half a lemon 1 tablespoon sun-dried tomatoes, chopped salt and pepper to taste 14 oz. boneless skinless chicken breast 3/4 cup summer squash 3/4 cup zucchini oregano (optional) Combine all ingredients (except chicken) into a large zip-top plastic bag. Add chicken, seal bag and coat chicken with marinade. Refrigerate 30 minutes or longer for extra flavor. Remove chicken from marinade and discard marinade. Grill chicken over medium heat 6-7 minutes per side or until done. Place zucchini and squash on grill (on top of foil if desired). Sprinkle with oregano, salt and pepper. Turn once to cook thoroughly. Calories 370 Fat 8g Cholesterol 115mg Carbohydrates 6g Protein 48g Servings: 2 Mesquite Grilled Shrimp 7-7.5 oz. large shrimp 3/4 cup sliced zucchini 3/4 cup summer squash 1 tablespoon mesquite seasoning 1 teaspoon olive oil (don t use it all when brushing it on) oregano (if desired) Place foil on grill. Spread zucchini and squash on grill and sprinkle with oregano. Brush shrimp with 1 teaspoon olive oil and sprinkle with mesquite seasoning. Grill turning once. Cal 360 Fat 8g Chol 300mg Carb 7g Pro 42g
Lemon Chicken (Crockpot-style!) 6 servings 6 bone-in chicken breast halves, skin removed 1 teaspoon dried oregano 1/2 teas seasoned salt 1/4 teas pepper 1 teaspoon olive oil 1/4 cup water 3 Tbsp lemon juice 2 garlic cloves, minced 1 tsp better than bullion 2 teas minced fresh parsley Rinse the chicken and pat it dry with paper towels. In a bowl, mix the salt, pepper and oregano in to a rub. Apply the rub to the chicken. Put the oil in a skillet and brown the chicken over medium heat. Now it s time to move it all to the crockpot. Put the water, lemon juice, garlic, and bouillon into the skillet and turn up the heat. Bring it a boil. Pour the mixture into the crockpot over the chicken. Cover and cook for 3-4 hours on low. Baste chicken. Add parsley. Cover and cook 30 minutes longer. Pork Roast with Asparagus 5-5.5 oz. pork tenderloin 2 teaspoon rosemary 2 teaspoon thyme 1 clove garlic, minced Salt and pepper to taste 1 teaspoon olive oil (don t use it all when brushing it on) 8-10 medium asparagus spears Arrange asparagus on roasting pan. Mix herbs and spices together. Brush pork with oil and rub in spices. Let sit 45 minutes in refrigerator. Top asparagus with pork and roast at 325 for 30-45 minutes or until internal temperature reaches 150 F. Calories 370 Fat 7g Cholesterol 95mg Carbohydrates 11g Protein 34g
Salmon and Veggies 5-5.5 oz Salmon 1/2 cup zucchini, diced 1/2 cup cauliflower, diced 1/2 cup broccoli, cut into small bites Pre-heat oven to 375 degrees. Spray 2 cooking pans with non-stick cooking spray. Place salmon in one pan and the vegetables in another. Cook for 20 minutes. Shrimp with Garlic and Basil 1 tablespoon fresh basil, chopped 1 tablespoon fresh lemon juice 1 teaspoon olive oil 1/2 garlic clove, minced 6-6.5 oz. salmon filet salt and pepper to taste 1 cup romaine lettuce 1 cup spinach Combine basil, lemon juice, oil, garlic in a small bowl. Add fish and marinade for 1 hour. Spray broiler pan with non-stick cooking spray. Place fish skin side down. Sprinkle fish evenly with salt and pepper. You may cook fish with some of the marinade for extra flavor. Broil for 10-12 minutes; turn and cook an additional 3 minutes or until skin is crispy. Serve on lettuce and spinach. Calories 350 Fat 8g Cholesterol 105mg Carbohydrates 6g Protein 41g
Spanish Chicken (Crockpot-Style!) 4-6 boneless/skinless chicken breasts salt and pepper 1 large onion, diced 1 cup frozen green beans 1 can (4oz.) sliced mushrooms 1/2 teas tarragon 1/2 teas savory 1/4 teas garlic powder 1 (16 oz) can stewed tomatoes salt and pepper to taste Arrange chicken in bottom of crockpot. Add the onion, beans, mushrooms, tarragon, savory, garlic powder, tomatoes and salt and pepper. Cover and cook on low 8 hours. Servings: 4 to 6 Spicy Chicken Stir-Fry 1 teaspoon Olive Oil 7-7.5 ounces chicken breast, cut in 1/2 cubes 1 clove garlic, minced 1 Tablespoon, chopped onion 1/2 cup, diced red pepper 1/2 cup, diced green pepper 1/2 cup green cabbage, shredded 1 tsp soy sauce (or substitute Bragg s liquid aminos) Grab a large skillet and add the olive oil. Put the skillet on medium-high heat and swirl it so the oil covers the surface. Add the chicken cubes and garlic. Cook for 3 to 4 minutes or until the chicken begins to brown on the outside. Add the onions and peppers. Saute for about 1 more minute or until the pepper is crisp. Stir in the cabbage. Cook for an additional 10 minutes, stirring frequently, until the cabbage is tender. Toss in the soy sauce (or Bragg s liquid aminos) and enjoy!
Turkey & Spinach Salad 2 servings Dressing Salad ½-1 tablespoon olive oil 2 tablespoons cider vinegar ½ teaspoon ginger ½ teaspoon dry mustard 4 cups spinach leaves 1 cup mushrooms, sliced 1 cup tomato, chopped ¼ cup fresh parsley, chopped Turkey Non-stick cooking spray 12-14 oz. turkey breast cut in strips Mrs. Dash spice blend In a small bowl, combine all dressing ingredients; set aside. You can add a little water if it s too strong. In a large bowl combine spinach, mushrooms, tomato and parsley. Spray skillet with non-stick cooking spray and heat over medium heat. Add turkey; stir-fry until turkey is lightly browned and no longer pink. Add turkey to spinach mixture. Toss salad with dressing and serve. Calories 380 Fat 16g Cholesterol 105mg Carbohydrates 12g Protein 48g Turkey Lettuce Wraps 6-6.5 oz cooked, lean turkey, cut in strips 3 slices green pepper 3 slices red pepper 1/2 cup mushrooms, diced Three large leaves of lettuce 1 tsp low calorie salad dressing spray Place the three large leaves of lettuce onto a cutting board. Put 1/3 of the ingredients onto each lettuce leaf. Spray with dressing. Wrap lettuce around the ingredients and eat like a burrito.
USE YOUR SOUPS for these recipes Broccoli Quiche Cups 1 Packet Cream of Broccoli Soup 3 egg whites 1/4 tsp baking powder 1/2 C steamed broccoli Place egg whites, soup and baking powder in mixing bowl and beat well. Divide steamed broccoli equally into 3 muffin cups and pour batter over the broccoli. Bake at 400 for 15 minutes. Counts as one meal, 1/4 lean and one green serving. Creole Chili 1 packet Chili 1/2 cup white mushrooms, sliced ½ tsp olive oil Creole Seasoning, to taste 2 Tbs Salsa First, grab a Zip-loc bag. Put the mushrooms, oil and Creole Seasoning inside the Zip-loc and steam it for about 2 minutes. Add water to the Chili and mix it up. Microwave for 2 1/2 minutes. Then add, the mushroom mixture and the Salsa to the chili. Microwave for one additional minute. I like to cover the bowl with a plate and leave it covered for 2-5 minutes. This lets the chili cool a little bit while continuing to keep it a little steamy.
South of the Border Chicken Soup 5 oz cooked chicken breast ½ tsp-1 teaspoon better than bullion 1 cup water 1/2 cup stewed, diced tomatoes 1/4 cup green pepper 1 tsp diced onion 1 clove garlic, minced 1/2 tsp chili powder 1/4 tsp ground cumin Dash ground, black pepper First, bake the chicken using your standard procedure for baking chicken. Then, cut it into cubes and set aside. The hard part is over! Get a large pan and combine the water, bouillon, diced tomatoes, onion, green pepper and onion. Turn up the heat until it boils! Then, add the chicken and reduce the heat. Let it simmer for about 10 minutes. Add the rest of the ingredients from the list above. Pour it into a bowl and enjoy! You definitely won t feel like you are eating a soup designed for weight loss!
The Bakery French Toast Pancakes 1 package of Eggs 4 oz water 1 package Oatmeal any flavor 1/4 tsp Baking Powder 1/8 tsp Vanilla Mix eggs and water very well, with whisk or blender. Add baking powder and vanilla. Stir in one pack of oatmeal. Make sure it is well mixed and that the oatmeal is evenly dispersed (otherwise you get flat pancakes) Spray nonstick skillet with Pam. Cook like pancakes. Makes 4 fluffy pancakes two servings. Second batch can be reheated in the microwave for 15 seconds. Top with some non-aerosol butter spray and/or a tad of DaVinci sugar free syrup. Servings: 2 Banana Muffins 2 pkts Maple Oatmeal 1 pkt banana pudding 1 pkt banana shake 1-2 packets stevia in the raw 3/4 teas baking powder dash of salt 1/2 teas vanilla extract 1 teas banana extract 1 teas black walnut extract 1 cup water Mix dry ingredients first, add wet ingredients and stir. Pam spray muffin tins. Bake at 350 for 35 to 45 minutes. Do the toothpick test to make sure they are done. I baked 4 jumbo muffins, to make 4 meals, at 375F for 30 minutes and it was not quite enough. They were golden brown but not done on the inside. I think baking it at a lower temp for longer is the better move. They taste really good heated up! Serving size 4
Chocolate Cookies 1 packet Maple Oatmeal 1 packet Hot Cocoa 1-2 packets Stevia in the raw 1/2 tsp baking powder 1/2 tsp vanilla extract 1/2 tsp almond extract 2 tsps SF Chocolate Syrup (you may add more to flavor it more) 1/4 cup of water (give or take work with it to find the right consistency) Mix the dry ingredients together first. Next, add the wet ingredients. Slowly add the water and stir as you go. The consistency should be thick and sticky, like the scones or drop biscuits. Drop batter onto Pam sprayed cookie sheet. I made 6 nice sized cookies easily. Cook at 400 degrees for 8-9 minutes. These cookies are a soft cookie but the big thing is they actually LOOK like a cookie! Obviously, they aren t the real deal but they are quite tasty! This makes 2 meals of 3 cookies each Chocolate Oatmeal Cookies 1 packet Hot Chocolate 1 packet Maple Oatmeal 1-2 packets Stevia in the raw 1/2 tsp baking powder 2 tsps SF Chocolate Syrup (Davinci) 1/2 tsp vanilla extract 1/2 tsp almond extract 1/4 cup water (give or take slightly, experiment for right texture). First, combine all the dry ingredients. Then mix in the wet ingredients. Your batter will be THICK. Spray some Pam onto a cookie sheet. Drop the batter onto the cookie sheet in six equal-sized spoonfuls. Bake at 400F for 8-9 minutes. This should result in 2 meals of 3 cookies each. These are soft and delicious cookies!
Crepes 1 package French Vanilla Shake 1 package Scrambled Eggs 1/4 tsp baking powder 1 tsp Vanilla Water just enough to get a thin pancake-batter like consistency Walden Farms Pancake Syrup Heat a small non-stick skillet. Pour enough batter to coat the bottom of the pan. cook over a medium heat until the crepe starts to bubble. Turn the crepe over using a silicon spatula and cook the other side for one minute. These cook fast, so keep an eye on them. Drizzle with Walden Farms Pancake Syrup. Walden Famrs syrup is calorie-free, fat-free, carb-free, sugar-free and cholesterol-free. It tastes pretty good, too! Servings: 2 Vanilla Cookies 2 packets of vanilla shake (or shake of your choice) 1 packet of stevia in the raw (not really necessary, but gives a little sweet kick) 1 tsp of baking powder (more than most, but really helps puff them up) 1 2 tsp vanilla extract (or extract of your choice amount depends on your taste) 2 4 ounces of water Mix dry ingredients with a wisk, then add the water slowly. Don t pour in all the water at once, add it slowly at first and then add more as needed. You want to get a dough that is the consistency of paste. Spoon the cookies by tablespoonful onto parchment paper covered baking sheet (or spray baking sheet with cooking spray). You should get about 4 good size cookies or 6 medium size cookies. Bake the cookies at 350 degrees for 8 minutes. For an extra kick you can sprinkle the tops with stevia in the raw and cinnamon for a snickerdoodle effect.