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My Journey To A Healthy Me

Hello! I started this blog to document my personal journey to get healthy. Over time, it evolved into sharing what I did, with others. The p...

Showing posts with label Recipe. Show all posts
Showing posts with label Recipe. Show all posts

Thursday, November 11, 2021

Lean And Green Holiday Meals

As we are approaching the holiday season, I know many of us are a little concerned about the food side of things! I've compiled some easy lean and green recipes here that will help you stay on program - it just takes a little planning and foresight!

When I was on program, my goal was more important to me than anything else, so I was able to easily focus on that and move through the holiday season with ease. I know that isn't the case for everyone though, so let's chat about it a little bit!

You can stay on program and keep enjoying those benefits of the energy boost you get from making healthy choices that benefit your body, you'll keep feeling happy and confident, especially in front of the camera, you won't go backwards and experience hunger and cravings, and you'll be setting yourself up for success in 2022!

You can also make the intentional decision to stay on program except for a little extra during holiday meals. If you choose this, be sure you've examined all the outcomes and mentally prepare yourself for cravings and hunger to kick in, and have a solid plan in place to get back 100% on program! That means, put an end date on the "off program" choices and STICK TO IT. 

If you make the choice to go off program...really think about WHY. You will almost for sure experience hunger and cravings. Is it worth it? Ask yourself, is this food something you actually look forward to, or is it a habit you have (and maybe want to stop)? Is your progress so far more valuable to you than how that food tastes? Do you KNOW what that food tastes like? (it probably doesn't taste as good as you remember it and your tastes have surely changed since being on program!) And finally ask yourself, what can I do to prepare so I can participate in holiday gatherings but still keep my goals on track?

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Here are some recipes I've compiled that will help you stay on track to reach your goals! 


Cheesy Cauliflower Biscuits


Makes 4 servings. Each serving provides about 1/2 lean, 2 green, and 1.25 condiments

Ingredients:

  • 4 cups cauliflower
  • 3 tsp minced garlic
  • ½ cup plain low-fat Greek yogurt
  • ½ cup reduced-fat cheese
  • 2 eggs
  • 2 egg whites
  • ¼ tsp salt
  • ½ tsp pepper

Directions:

  1. Make Mashed Cauliflower: Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.
  2. Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Nonfat Greek yogurt, salt and pepper and mix together.
  3. In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.
  4. Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture.
  5. Bake for 20-25 minutes, until golden brown. Remove from the pan, and set on a cooling rack.

NOTE: for best results, use MINI muffin pans. Larger pans leave the muffins a little soggy.



Turkey Meatloaf

This healthy meatloaf recipe made with lean ground turkey and fresh vegetables is free of breadcrumbs and other carbohydrate-rich fillers. It’s simple to make and tastes delicious.  


Makes 4 servings, each serving is 1 leanest, 3 green, 2 healthy fats, 3 condiments. 

Ingredients:

  • 2 lbs. 99% lean ground turkey
  • 3 cups finely chopped Napa cabbage (about 6 oz.)
  • 2 green onions, minced
  • ¼ cup pine nuts, toasted and crushed
  • 1 tsp paprika
  • 1 tsp salt, divided
  • 1 tsp coarsely ground black pepper, divided
  • 1 tbsp olive oil
  • 2 small fennel bulbs (about 1 lb.)
  • 2/3 cup chicken stock
  • 2 tbsp parmesan cheese

Directions:

  1. Preheat oven to 400°F. 
  2. In a large mixing bowl, combine the ground turkey, Napa cabbage, green onions, pine nuts, paprika, ¾ teaspoon of salt and a ½ teaspoon black pepper. Line a baking sheet with parchment paper. Shape the ground turkey mixture into a loaf 7-inches long and 4-inches wide, and place it on baking sheet.
  3. Bake the meatloaf for about 30 minutes or to an internal temperature of 165°F.
  4. Meanwhile, remove the green stalks of the fennel and cut the bulbs in half lengthwise. Cut each half of fennel into quarter wedges and remove the center core. Reserve some of the fine fronds, and cut them coarsely for later use.
  5. Heat a nonstick skillet with oil and sear the fennel wedges until lightly browned.
  6. Add the chicken stock and remaining salt and pepper, and cover the skillet with a lid. Cook on medium to high heat for about 5 minutes or until the fennel is tender. Remove the lid, and continue to cook until all liquid has evaporated. Stir in the parmesan cheese and fennel fronds.
  7. Carve the meat loaf and serve along with the fennel.

Per Serving: 400 calories | 61g protein | 14g carbohydrate | 18g fat



Cauliflower and Biscuit Stuffing


Makes 2 servings, each serving is 1 fueling, 3 green, 1/2 healthy fat, and 3 condiments

Ingredients:

  • 2 sachets OPTAVIA Select Buttermilk Cheddar Herb Biscuit
  • 2/3 cup cold water
  • Cooking Spray
  • 1 Tbsp unsalted butter
  • 1 cup chopped celery
  • 1/3 cup diced yellow onion
  • 1 clove garlic
  • 4 cups cauliflower, roughly chopped
  • 1 cup chopped mushrooms
  • 2 tsp poultry seasoning
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/2 cup chicken broth
Directions:
  1. Preheat oven to 350º F
  2. In a medium-sized bowl, combine Buttermilk Cheddar Herb Biscuits and water. Pour into a lightly-greased bread loaf pan and bake until golden brown on the edges, about 18-20 minutes
  3. Cut cooked biscuit into small cubes, and spread onto a lightly greased baking sheet. Increase oven temperature to 400ºF and bake until toasted, about 10 minutes
  4. Meanwhile, melt butter in a large skillet over medium heat. Add celery, onion, and garlic, and cook until soft, about 5-7 minutes. Add cauliflower, mushrooms, poultry seasoning, salt and pepper, and cook until tender, about 8-10 minutes
  5. Add chicken broth and toasted biscuit cubes, and stir to incorporate. Cook an additional 1-2 minutes
  6. Remove from heat, and cover with a lid. Let sit 10 minutes before serving. 

Creamy Mashed Cauliflower and Gravy


Makes 4 servings, each serving is 2 greens, 1 healthy fat, and 3 condiments

Ingredients:
  • 4 cups cauliflower florets
  • 1/4 cup light cream cheese, softened
  • 1 Tbsp unsalted butter, melted
  • 1 clove garlic
  • 1 Tbsp fresh rosemary
  • 1/4 tsp salt
  • 1/4 tsp pepper
For gravy:
  • 3 Tbsp McCormick® 30% Less Sodium Brown Gravy Mix or Mushroom Gravy Mix
  • 3/4 cup cold water
Directions:
  1. Bring a large saucepan of stockpot of water to a boil
  2. Boil cauliflower until easily pierced with a fork, about 10 minutes. Drain, and then let cool slightly
  3. Add cooked cauliflower and remaining ingredients to a blender or food processor, and blend until smooth
  4. Prepare gravy according to package directions



Green Bean Casserole


Makes 4 servings, each serving is 1/4 leaner, 3 green, 1/2 healthy fat, 3 condiments

Ingredients:
  • 1, 16oz bag frozen whole green beans
  • Cooking spray
  • 2 cups mushrooms, chopped
  • 1/4 cup diced yellow onion
  • 1 clove garlic, minced
  • 3/4 cup nonfat plain Greek yogurt
  • 1/4 cup reduced-fat sour cream
  • 1 tsp cornstarch
  • 1/2 packet stevia
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 cup reduced fat, shredded cheddar cheese
  • 2 Tbsp grated parmesan cheese
Directions:
  1. Preheat oven to 350º F
  2. Microwave green beans according to directions on package
  3. Lightly grease a medium-sized skillet, and heat over medium heat. Cook mushrooms, onion, and garlic until tender, about 5-7 minutes. Combine mushroom mixture with green beans in a medium-sized bowl, and let cool
  4. Meanwhile, combine Greek yogurt, sour cream, cornstarch, stevia, salt, and pepper in a small bowl. Toss vegetables in sauce mixture until evenly coated. Add cheddar cheese, and mix until well combined
  5. Spread into a lightly-greased baking dish, top with parmesan, and bake until topping is golden brown, about 30-35 minutes. 


Baked Kabocha (Crustless "Pumpkin" Pie)




Makes 4 servings with 1 green, 1 condiment, and 1 snack per serving

Ingredients:
  • 2 cups roasted Kabocha squash
  • 1/4 cup unsweetened cashew or almond milk
  • 2 egg whites
  • 1/2 tsp ground cinnamon
  • 1/2 tsp pumpkin pie spice
  • 1/2 tsp vanilla extract
  • 1 packet stevia
  • 28 walnut halves
Directions:
  1. Prepare Kabocha
    1. Preheat oven to 400ºF
    2. Line a baking pan with non-stick foil or parchment paper. 
    3. Cut Kabocha in half (if skin is too tough, microwave for 1-2 minutes first) and remove all seeds
    4. Cut squash into wedges, and lay on the prepared baking pan. 
    5. Spray wedges with cooking spray, and bake for 30 minutes.
    6. Flip wedges over, spray with cooking spray, and bake for 10-15 additional minutes until squash is cooked. Let cool
    7. Peel skin off squash
    8. Measure 2 cups cooked squash, without skin (any leftovers can be frozen for another time)
  2. Prepare pie
    1. Preheat oven to 425ºF
    2. Spray 4 ramekins with non-stick cooking spray
    3. Add 2 cups squash (without skin) and the remaining ingredients except walnuts, to a food processor and blend until smooth. 
    4. Divide squash mixture evenly between the four ramekins
    5. Bake 15 minutes, remove from oven
    6. Reduce oven heat to 350ºF
    7. Evenly spread the walnuts on top of each ramekin
    8. Bake additional 25 minutes
    9. Serve! You can top with 1 Tbsp Cool Whip or 2 Tbsp Reddi Whip (for one additional condiment)


Baked Cinnamon Jicama (Tastes like baked apples)



Makes 3 servings of 1 cup each, each serving is 2 greens, 2 condiments, and 1 healthy fat

Ingredients:
  • 3 cups jicama, peeled and cubed
  • 3 tbsp reduced fat margarine, melted 
  • 1/4 tsp apple pie spice 
  • 1/4 tsp ground cinnamon 
  • 3 packets stevia in the raw or monkfruit in the raw

Optional (1 condiment each) Toppings:
  • 2 tbsp Walden Farms caramel syrup
  • 2 tbsp Fat Free Reddi Whip 
Directions:
  1. Preheat oven to 350ºF. Line a cookie sheet or baking pan with non-stick foil.
  2. Mix jicama with melted butter in a medium sized bowl. Add cinnamon, apple pie spice, and stevia stirring until combined. Pour onto a foil lined pan. Cover with foil. Bake for 20 minutes. Uncover and bake an additional 15 minutes.

Tuesday, June 1, 2021

Complete Lean and Green Meal: Broiled Greek Burger with Lettuce Wraps

 


COMPLETE LEAN & GREEN MEAL: 1 LEAN, 3 GREEN, 3 CONDIMENTS

YIELD: 4 SERVINGS

TOTAL TIME: 30 MINUTES

Ingredients

  • 1¼ lbs. of 90% lean ground beef
  • 1 tsp salt, divided
  • ½ tsp black pepper, divided
  • 2 tsp crushed garlic, divided
  • 1 scallion, trimmed and minced
  • 1 tbsp capers, minced
  • 3 oz. low-fat crumbled feta
  • 1½ English cucumbers
  • ½ cup low-fat plain Greek yogurt
  • 8 large lettuce leaves

Directions

  1. Combine the beef with half of the salt, pepper, and crushed garlic. Add the scallions and capers and mix well.
  2. Carefully fold in the crumbled feta, and shape the beef mixture into 8 even-sized patties; set aside.
  3. To make the tzatziki, grate the cucumber into a colander and combine with the remaining salt. Allow cucumber to drain in the colander for about 10 minutes. With a kitchen towel, squeeze excess moisture from the cucumbers and place in a bowl. Add the yogurt and remaining pepper and garlic to the cucumbers, and stir to combine.
  4. Broil the beef patties on high for about 5 minutes to an internal temperature of about 165°F, flipping once to achieve even cooking and browning.
  5. Serve burgers on a large lettuce leaf with tzatziki.

Nutrition Facts:  Per serving: Per Serving: 330 calories, 35g protein, 7g carbohydrate, 17g fat


Monday, May 24, 2021

Slow Cooker Pork BBQ with Tangy Cabbage Slaw - Complete Lean and Green Recipe


YIELD: 4 SERVINGS

COMPLETE LEAN & GREEN MEAL: 1 LEANER, 1 HEALTHY FAT, 3 GREEN, 3 CONDIMENTS

TOTAL TIME: 3 HOURS

Ingredients

  • 1¾ lbs. pork tenderloin
  • 1 tsp salt, divided
  • 6 tbsp sugar-free barbecue sauce
  • 1½ tbsp yellow mustard, divided
  • ¼ cup water
  • 4 tsp extra virgin olive oil
  • ¼ cup cider vinegar
  • ½ tsp caraway seeds
  • 6 cups chopped cabbage

Directions

  1. Whisk together the barbecue sauce, one tablespoon of mustard, and a ½ teaspoon salt.
  2. Rub the barbecue mixture over the pork, and place the pork in a slow cooker.
  3. Pour water over top, and cook on low for 7 hours until very tender.
  4. Remove the pork from slow cooker, reserving liquid for later use, and shred using two forks.
  5. Meanwhile, pour the reserved barbecue liquid into a large saucepan. Stir in the extra virgin olive oil, ½ tablespoon mustard, vinegar, ½ teaspoon salt, and caraway seeds. Bring to a boil.
  6. Add the chopped cabbage, and simmer gently until just wilted about 3 to 4 minutes.
  7. Divide the cabbage slaw into 4 equal-sized portions and serve each with 6 ounces shredded pork.

Nutrition Facts:  Per serving: 300 calories, 10g fat, 10g carbohydrate, 43g protein

Tuesday, May 18, 2021

Thai Minced Pork with Lettuce Wrap - Complete Lean and Green Recipe


YIELD: 4

PER SERVING: 1 LEANER, 1 HEALTHY FAT, 3 GREENS, 3 CONDIMENTS

TOTAL TIME: 30 MINUTES

Ingredients

  • 2 lbs. lean pork loin
  • 4 lemongrass sticks, cut into 2-inches long and mashed
  • ½ oz. Thai lime leaves, cut in half
  • 2 tbsp sliced shallots
  • 2 tbsp fish sauce
  • ½ tsp calorie-free sweetener, such as stevia
  • 4 tsp oil
  • ½ oz. Thai coriander, chopped
  • 2 tbsp lime juice
  • 2½ cups sliced cucumber
  • 2 cups sliced tomatoes
  • 3 cups romaine or butterhead lettuce leaves

Directions

  1. Mince the pork and marinate it with the lemongrass, Thai lime leaves, shallots, fish sauce, and sweetener for 15 minutes.
  2. Heat oil in the pan. Stir-fry the minced pork until it is fully cooked, about seven minutes. Stir in the Thai coriander and cook for one additional minute.
  3. Turn off the heat. Remove the lemongrass and Thai lime leaves. Stir in the lime juice.
  4. Portion pork mixture in the lettuce leaves and serve with sliced cucumber and tomatoes.

Nutrition Facts:  Per Serving: 330 calories, 49g protein, 9g carbohydrate, 10g fat


Tuesday, May 11, 2021

Lean and Green Recipe - 3 Ingredient SW Chicken Rollups

 


YIELD: 4 SERVINGS

COMPLETE LEAN & GREEN MEAL: 1 LEANER, 1 HEALTHY FAT, 3 GREEN

TOTAL TIME: 30 MINUTES

Ingredients

  • 4, (8-oz.) raw boneless, skinless chicken breasts, thinly-sliced or butterflied
  • 8 spicy pepper jack spreadable cheese wedges, softened
  • 3, 14.5-oz. cans diced tomatoes with green chilies

Directions

  1. Preheat the oven to 400⁰F.
  2. Layout thinly-sliced chicken breast pieces on a flat surface, such as a large cutting board.
  3. In a small bowl, mix together the softened cheese wedges. Divide and spread the cheese evenly among the chicken breast pieces. Roll up each chicken piece, and secure with a toothpick.
  4. Place the rolled chicken pieces in a lightly-greased, glass baking dish, seam side down, and top with canned diced tomatoes and green chilies.
  5. Bake for 25 to 30 minutes, until the chicken is cooked through.

Nutrition Facts:  Per serving: 400 calories, 10g fat, 15g carbohydrate, 59g protein

Monday, May 3, 2021

Lean and Green Recipe - Burrito Bowl

 

YIELD: 4 SERVINGS

COMPLETE LEAN & GREEN MEAL: 1 LEAN, 3 GREEN, 3 CONDIMENTS

TOTAL TIME: 20 MINUTES

Ingredients

  • 3¾ lb. extra-firm tofu, drained
  • 2 tbsp taco seasoning or chili powder
  • 4 cups chopped leafy lettuce
  • 3 cups cauliflower rice, cooked
  • 1 cup diced tomatoes
  • 1 cup chopped fresh cilantro

Directions

  1. Using your fingers, crumble the tofu to resemble ground meat.
  2. Toss the tofu with the taco seasoning or chili powder.
  3. Heat a nonstick skillet on medium heat and brown the tofu crumbles.
  4. For each serving, place 1 cup of lettuce, ¾ cup of cooked cauliflower rice, ¼ cup of tomatoes, ¼ cup of cilantro, and 15 ounces of tofu crumbles.

Nutrition Facts:  Per serving: 310 calories, 10g fat, 20g carbohydrate, 34g protein

Sunday, May 2, 2021

Lean and Green Meal - Scallops and Palmini Pasta

 Lean and Green meals don't have to be time consuming or complicated! I make variations of this often with different proteins, and sometimes adjusting the amount of Palmini to allow for a side salad too. 


Complete Lean and Green - Scallops and Palmini Pasta

This took me less than 10 minutes to prepare - sautéed scallops (seasoned with pepper) in a cast iron skillet for 3-4 mins per side, and rinsed the palmini angel hair pasta then tossed it in another cast iron skillet while the scallops cooked. I seasoned the palmini with basil and oregano, and 2tsp olive oil, then tossed it all together with the scallops.
73g of palmini pasta (heart of palm) is 1 green. This is three servings (219g) so 3 greens.
7 oz scallops is 1 LEANEST, so I needed two healthy fats (1tsp of olive oil is 1 healthy fat).
Together, it is a complete lean and green (and completely YUMMY!)


Monday, April 26, 2021

Lean and Green Recipe - Sheet Pan Butter Garlic Cod


YIELD: 4 SERVINGS

COMPLETE LEAN & GREEN MEAL: 1 LEANEST, 2 HEALTHY FATS, 3 GREEN, 2 CONDIMENTS

TOTAL TIME: 20 MINUTES

Ingredients

  • 4, (9-oz.) raw cod fillets
  • ½ tsp each: salt & pepper, divided
  • 4 tbsp butter, slightly softened
  • 2 garlic cloves, minced
  • 3 roma tomatoes, quartered
  • 8 Belgian endives, halved

Directions

  1. Preheat the oven to 375⁰F.
  2. Line the sheet pan with parchment paper, and spray lightly with cooking spray.
  3. Season the cod with a ¼ teaspoon of salt and pepper.
  4. Spread the butter and garlic over the top of each fillet.
  5. Place the fillets in a single layer on one side of the sheet pan.
  6. Place the tomatoes and endives on the sheet pan in a separate section from the cod. Season with ¼ teaspoon of salt and pepper.
  7. Place the sheet pan in the oven and cook for about 15 to 20 minutes, or until cod flakes easily and reaches an internal temperature of 145⁰F.
  8. For each serving, plate 7 ounces of cooked cod with 3 tomato wedges and 4 endive halves. Drizzle the juice from the pan over the fish.

Nutrition Facts:  Per serving: 340 calories, 13g fat, 7g carbohydrate, 47g protein

 

Monday, April 19, 2021

Cauliflower Grilled Cheese - Lean & Green Recipe


 

YIELD: 4 SERVINGS

COMPLETE LEAN & GREEN MEAL: 1 LEAN, 3 GREEN, 1 CONDIMENT

TOTAL TIME: 30 MINUTES

Ingredients
  • 6 cups cauliflower rice
  • 3 large eggs
  • 2 tbsp grated parmesan cheese
  • ¼ tsp salt (optional)
  • 12, 1-oz. reduced-fat cheddar cheese slices

Directions

  1. Preheat the oven to 425⁰F.
  2. Spread the cauliflower on a baking sheet lined with parchment paper and bake for 30 minutes until golden brown. Remove from the oven and allow it to cool.
  3. Reduce the heat to 400⁰F.
  4. In a kitchen towel, squeeze the cauliflower to remove the excess moisture. Mix together the cauliflower with the eggs, parmesan, and salt.
  5. Scoop 1/3 cup of the cauliflower mix onto a section of the parchment-lined sheet pan and shape into a bread slice, about ¼-inch thick. Repeat 7 times for a total of 8 cauliflower "bread" slices. Bake the cauliflower "bread" at 400⁰F for 8 minutes.
  6. Remove from the oven, top one cauliflower “bread” slice with 3 slices of cheddar cheese, and then place another cauliflower slice on top. Repeat 3 times for a total of 4 grilled cheese sandwiches.
  7. Return the sheet pan to oven and cook until the cheese is melted. 

Stovetop Method: For a slightly crispier grilled cheese sandwich, follow steps 1 through 6 in the directions above. Once the cauliflower “bread” slices have been baked, use a wide spatula to transfer four of the slices to a lightly coated, non-stick skillet heated over medium high heat. Top each of the 4 cauliflower “bread” slices with 3 slices of cheddar cheese, and then place a cauliflower “bread” slice on top of each one to make a total of 4 grilled cheese sandwiches. Cook until cheese is melted.

Nutrition Facts:  Per Serving: 340 calories, 20g fat, 10g carbohydrate, 31g protein

Tuesday, April 13, 2021

Garlic Black Pepper Tofu with Napa Cabbage - Lean and Green Recipe


YIELD: 4 SERVINGS

COMPLETE LEAN & GREEN MEAL: 1 LEAN, 3 GREEN, 3 CONDIMENTS 

TOTAL TIME: 30 MINUTES

Ingredients

  • 3½ lbs. tofu, diced into 1-inch pieces
  • 8 cloves garlic, minced
  • 2 tbsp fish sauce
  • ¼ cup water
  • 1 tbsp black pepper
  • 2 lbs. Napa cabbage, cut into 2-inch bite-sized pieces (should yield about 6 cups)

Directions

  1. Evenly distribute the tofu in a wide skillet.
  2. In a bowl, combine the remaining ingredients except Napa Cabbage. Pour the mixture over the tofu, cover, and simmer for about 10 minutes. Gently stir the tofu, being careful not to break up the tofu too much.
  3. Meanwhile, set-up a steamer and steam the Napa cabbage until tender.
  4. Serve the tofu with the steamed cabbage.

Nutrition Facts:  Per serving: 300 calories, 39g protein, 9g carbohydrate, 13g fat

Tuesday, April 6, 2021

Sheet Pan Roasted Pork Tenderloin and Cabbage - Complete Lean and Green Recipe



YIELD: 4 SERVINGS

COMPLETE LEAN & GREEN MEAL: 1 LEANER, 1 HEALTHY FAT, 3 GREEN, 3 CONDIMENTS

TOTAL TIME: 30 MINUTES

Ingredients
  • 1¾ lb. pork tenderloin
  • ¼ tsp each: salt & pepper
  • 2 tbsp wholegrain mustard
  • 6 cups shredded cabbage
  • ¼ cup cider vinegar
  • ½ tbsp caraway seeds
  • 4 tsp canola oil
Directions
  1. Preheat oven to 400⁰F.
  2. Line a sheet pan with parchment paper and lightly coat it with cooking spray.
  3. Season the pork with salt and pepper.
  4. Spread mustard evenly over top of the pork.
  5. Place the pork on one side of the sheet pan.
  6. Toss together the cabbage, vinegar, caraway, and oil. Transfer to a sheet pan in a separate section from pork.
  7. Place the sheet pan in oven and cook until pork reaches an internal temperature of 145⁰F, about 25 to 30 minutes. Remove from the oven and allow to rest.
For one serving, plate 6 ounces cooked pork with 1½ cups cabbage. Drizzle any remaining juice from pan over the pork.

Nutrition Facts: Per Serving: 290 calories, 10g fat, 6g carbohydrate, 43g protein

Tuesday, March 30, 2021

Lean and Green - Turkey Burgers

Lean and Green Turkey Burgers - Four ways!

These tasty Lean & Green turkey burgers are perfect for any summer BBQ. We couldn’t pick just one!
Which recipe are you choosing?
1) Greek 
2) Italian 
3) Jalapeño Popper 
4) Buffalo Slaw 

Optavia Lean and Green Turkey Burgers



Turkey Burger - 4 Ways
1 Lean | 3 Green | 2½ Condiments
Yield: 4 servings
Total Time: 30 minutes

Ingredients
Turkey Burgers:
1 lb 93% lean ground turkey
1 egg
1 tsp Worcestershire sauce
½ tsp garlic powder
½ tsp onion powder
¼ tsp salt
Cooking spray
1 medium head iceberg lettuce, cut into eight bun-sized pieces (8 green)

Greek Version:
1 cup low-fat plain Greek yogurt
2 Tbsp chopped red onion
1 Tbsp lemon juice
½ Tbsp chopped fresh dill
½ Tbsp chopped fresh mint
1 clove garlic, minced
4 large tomato slices
½ medium-sized cucumber, sliced diagonally to yield 8 cucumber slices
2 oz. reduced-fat crumbled feta

Italian Version:
4 slices reduced-fat mozzarella cheese
½ cup no sugar added tomato sauce
1 cup jarred roasted red peppers, drained
¼ cup grated parmesan

Jalapeño Popper Version:
4 large tomato slices
¼ cup light cream cheese, softened
4 slices turkey bacon, cooked according to package directions
2 jalapeños, seeded and sliced
½ cup reduced-fat shredded cheddar jack cheese

Buffalo Slaw Version:
2 cups broccoli slaw mix
1 cup low-fat plain Greek yogurt
¼ cup hot sauce
1 tsp dry ranch dressing mix
3-4 slices reduced-fat cheddar cheese

Directions
  1. In a large bowl, combine the first six turkey burger ingredients. Shape into four burger patties.
  2. Grill method: Add burger patties to a lightly greased preheated grill rack, and grill covered until a meat thermometer reads 165 ℉, about 4 to 6 minutes per side. Stovetop method: Add burger patties to a lightly greased grill pan or griddle, and cook over medium high heat until a meat thermometer reads 165 ℉, about 4 to 6 minutes per side.
    1. For the Greek version: In a small bowl, combine the yogurt, onion, lemon juice, dill, mint, and garlic. Assemble burgers by topping a lettuce bun with one burger patty, one tomato slice, two cucumber slices, quarter-cup of yogurt sauce, half-ounce feta, and another lettuce bun.
    2. For the Italian version: Assemble burgers by topping a lettuce bun with one burger patty, one cheese slice, two tablespoons of tomato sauce, quarter-cup roasted red peppers, one tablespoon parmesan, and another lettuce bun.
    3. For the Jalapeño Popper version: Assemble burgers by topping a lettuce bun with one tomato slice, one burger patty, one tablespoon cream cheese, one turkey bacon slice, one-quarter of jalapeño slices, two tablespoons cheese, and another lettuce bun.
    4. For the Buffalo Slaw version: In a medium-sized bowl, combine broccoli slaw, yogurt, hot sauce, and ranch mix. Assemble burgers by topping a lettuce bun with one burger patty, one cheese slice, half-cup slaw mixture, and another lettuce bun.


Lean and Green - Zucchini Lasagne

Lean & Green Zucchini Lasagna

Only a few simple ingredients but a whole lot of flavor, this NEW Lean & Green recipe, developed by The Culinary Institute of America, is nothing but delicious. It may also be the EASIEST lasagna you’ve ever made. Designed with the busy lifestyle in mind, this healthy lasagna makes 4 servings, each with 1 leaner, 1 healthy fat, 3 green, and 3 condiments. Assemble in advance, bake when ready. 

YIELD: 4 SERVINGS
COMPLETE LEAN & GREEN MEAL: 1 LEANER, 1 HEALTHY FAT, 3 GREEN, 2 CONDIMENTS
TOTAL TIME: 60 MINUTES

Ingredients

1 lb. zucchini
¾ lb. fresh tomatoes, sliced 1/8-inch thick (about 2 cups)
1¼ lb. 96% lean ground beef
3 oz. light cream cheese
1 tsp salt, divided
½ tsp black pepper
1 cup whole basil leaves
1 cup shredded, reduced-fat mozzarella

Directions
  1. Using a mandolin or sharp knife, slice the zucchini into ¼-inch slices lengthwise to make lasagna “noodles” (should yield about 4 cups zucchini lasagna noodles). Sprinkle with a ½ teaspoon of salt and allow to sit for 20 to 30 minutes.
  2. Meanwhile, combine the ground beef (browning meat prior to mixing is optional but not necessary) with the pepper, cream cheese, and remaining salt.
  3. Pat dry the sliced zucchini and put one layer into a casserole dish. Top the zucchini with a thin layer of each: the ground beef mix, basil leaves, and sliced tomatoes.
  4. Repeat step 3 until all of the layer ingredients are used. The last layer should be zucchini slices. Sprinkle mozzarella cheese on top.
  5. Bake in an oven at 425°F for 30 minutes until golden. Cut into 4 equally-sized portions and serve.

Nutrition Facts:  Per serving: 330 calories, 16g fat, 9g carbohydrate, 43g protein



Sweet Spaghetti Squash Kugel - Complete Lean and Green Recipe


 YIELD: 2 SERVINGS

COMPLETE LEAN & GREEN MEAL: 1 LEAN, 3 GREEN, 3 CONDIMENTS

TOTAL TIME: 60-75 MINUTES   

Ingredients

  • 1 medium-sized spaghetti squash
  • 3 eggs
  • 1½ cups 2% cottage cheese
  • 2 packets zero-calorie sugar substitute
  • ½ tsp cinnamon
  • Pinch of salt
  • Pinch of nutmeg

Directions

  1. Preheat oven to 375˚F.
  2. Halve the squash and scoop out the seeds. Bake face down on a baking sheet lined with parchment paper until squash is easily pierced with a fork, about 30 minutes. Allow to cool, then scoop out 3 cups of spaghetti strands and place in a large bowl (save any remaining for another dish).
  3. Add the remaining ingredients to the bowl, and stir until well combined.
  4. Spread into a lightly greased casserole dish, and bake uncovered until golden around the edges, about 30 to 35 minutes. Let sit for 10 minutes before serving.

Nutrition Facts:  Per Serving: 300 calories, 10g fat, 20g carbohydrate, 32g protein

Tuesday, March 23, 2021

Chicken in Spinach Sauce - Complete Lean and Green Recipe


 

YIELD: 4 SERVINGS

COMPLETE LEAN & GREEN MEAL: 1 LEANER, 3 GREENS, 1 HEALTHY FAT, 3 CONDIMENTS

TOTAL TIME: 45 MINUTES

Ingredients

  • 1¾ lbs. boneless skinless chicken breasts
  • 3 cups water
  • ½ tsp salt
  • 1 medium green bell pepper, seeded, deveined, and thinly sliced
  • 6 cups spinach
  • 1 1/3 oz. toasted cashews
  • 4 scallions, trimmed and minced
  • 1 tbsp fresh ginger root, cut into fine strips
  • 2 cloves garlic, finely minced
  • 2 small red bell peppers, seeded, deveined, and thinly sliced
  • 2 small jalapeño peppers, seeded, deveined, and minced
  • 1 tsp turmeric powder
  • 2 tsp garam masala

Directions

  1. Very gently poach the chicken in salted water until fully cooked, about 15 to 20 minutes. Once the chicken is done, plunge it into cold water to stop the cooking and cool it down. Reserve the broth for later use, pull the chicken into bite-sized pieces, and set aside.
  2. In a wok or pot, combine one cup of the reserved chicken broth with the sliced green pepper and cook for about 2 to 3 minutes until tender. Add the spinach and continue to cook until the spinach has wilted.
  3. Combine the spinach and pepper in a blender with the cashews and puree until smooth; set aside.
  4. In a wok or large skillet, combine the scallions, ginger, garlic, red peppers, jalapeno peppers, turmeric, and one cup of the reserved chicken broth. Cover with a lid and cook until the red peppers are tender.
  5. Stir in the pureed spinach, and continue to simmer, covered, for 5 minutes.
  6. Add the chicken and simmer for one minute, or until chicken is heated through.
  7. Add the garam masala and remaining chicken broth. Serve warm.

Nutrition Facts:  Per serving: 330 calories, 45g protein, 16g carbohydrate, 10g fat

Tuesday, February 16, 2021

Lean and Green Meal - Noodles + Peanut Sauce

This is ONE SERVING and is a COMPLETE Lean and Green meal! 

Ingredients:

1.5 cups Hearts of Palm linguini-style noodles (3 GREENS)
1/3 oz plain peanuts (1 HEALTHY FAT)
6 oz cooked pork tenderloin (1 LEANER)
1/4tsp garlic (1/4 CONDIMENT)
1 tsp ginger (1/2 CONDIMENT)
3/4tsp reduced sodium soy sauce (1/4 CONDIMENT)
4Tbsp Walden Farms peanut spread (2 CONDIMENTS)
1/3c water
Splash of lime juice (I didn't count this)
Shake of black peppercorn (I didn't count this)

Directions:
Cook the pork as directed (I did mine in the air fryer until it reached 145º)
Add water, peanut spread, lime juice, soy sauce, ginger, and garlic to pan and heat, stirring frequently.
Add Hearts of Palm noodles to sauce and stir, coating the noodles, while noodles heat through
Cut the pork into bite sized pieces and add them to the mixture, and continue stirring for another 5 minutes or so until well heated and sauce has time to absorb into the noodles and meat. 
Plate, top with crushed peanuts, and serve!


*This recipe is versatile and you can sub out different proteins if you like, just be sure to adjust the protein quantity and any healthy fat requirements. 

Complete Lean and Green Meal - Noodles + Peanut Sauce



Saturday, January 30, 2021

Fueling Hack - Smashed Potato "Bagels"

I am not the person who hacks Fuelings - I don’t normally like to add stuff to them and then have to track it. But this...this was worth it. I plotted my L&G around it today 😂

1 smashed potato fueling, either flavor (1 Fueling)
2 egg whites (1/7 of Leanest)
1/2t baking powder (1 Condiment)
1/2t Everything But The Bagel seasoning (1 Condiment)
1 wedge light Laughing Cow cheese (1 Condiment)

Mix fueling, egg whites, and baking powder together. Spread in bagel shape on parchment paper on a baking sheet, sprinkle with EBTB seasoning, and bake at 350° for 13-15 mins.

I made one bagel shape and one flattened ball shape to try it out! I spread the Laughing Cow on top of the bagel shape, and slit open the ball shape and spread the LC inside ... the verdict is, both options are delicious! 😋

OPTAVIA Smashed Potato Fueling Hack


Thursday, January 21, 2021

Shrimp and Grits - Complete Lean and Green Meal Recipe

Shrimp and Cauliflower Grits - Complete Lean and Green Meal (makes 1 portions)

 


I adapted this from the Optavia recipe here

Ingredients:

12 oz peeled and deveined frozen shrimp = 7 oz cooked shrimp (1 LEANEST)
1/2 tsp cajun seasoning (a mix of paprika, garlic, cayenne, pepper, oregano) (1 CONDIMENT)
1/4 c water
1.5 tsp butter (1 HEALTHY FAT)
1.5 c riced cauliflower (3 GREENS)
1/2 c unsweetened almond milk (1/2 CONDIMENT)
1/8 tsp salt (1/2 CONDIMENT)
2 Tbsp sour cream (1 HEALTHY FAT)
1 wedge Laughing Cow Creamy Aged White Cheddar (1 CONDIMENT)

Directions:
  1. Thaw and rinse the shrimp, pat dry. 
  2. Add shrimp and cajun seasoning to a bowl or plastic bag, and mix or shake until coated.
  3. Heat shrimp in a skillet over medium heat until cooked through (3-4 minutes per side usually, shrimp will be pink and opaque when cooked).
  4. Add water to skillet with shrimp, scrape the bottom, simmer for 1 minute, and remove from heat.
  5. In a separate skillet, heat butter until melted.
  6. Add riced cauliflower to butter, and stir frequently for about 5 minutes.
  7. Add milk and salt, and continue to stir frequently for another 5 minutes.
  8. Remove cauliflower from heat, and stir in sour cream and laughing cow cheese until melted. 
  9. Serve shrimp atop cauliflower grits, and enjoy! 


Friday, January 15, 2021

Breakfast Scramble - Complete Lean and Green Meal

I really wanted scrambled eggs today, and I had some extra veggies to use up, so I mixed up this Breakfast Scramble. It is a complete Lean and Green meal. I had some leftover ground beef from a previous meal, so I split the protein between the eggs and the beef, and added veggies. You could easily substitute other veggies (be sure to weigh/measure) and a different healthy fat, depending on what you have on hand. I will include some suggestions below. 

PLEASE use the Vegetable Conversion Chart to WEIGH your foods! 

Again, this is a full and complete Lean and Green Meal! You do not need to add anything else! 

Breakfast Scramble - Complete Lean and Green


Ingredients:
1 cups liquid eggs/liquid egg whites (1/2 LEANEST)
2.5 oz cooked 93% lean ground beef (1/2 LEAN)
1 cup spinach, cooked* - (2 GREEN)
0.5 cup sliced portobello mushrooms, cooked* (1 GREEN)
5-10 black olives (1 HEALTHY FAT - read your label to determine serving size)

*I cook first, then weigh my veggies according to the vegetable conversion chart

Directions:

1. Preheat skillet on stovetop over medium heat, spray with nonstick cooking spray. 
2. Add sliced portobello mushroom to skillet, let sit for 5 minutes, and then stir for another several minutes until cooked. Remove from heat and weigh them (0.5c cooked portobello mushrooms from raw = 60.5g = 1 GREEN)
3. Add spinach to skillet, stirring and heating just until wilted. Remove from heat and weigh (0.5c = 90g = 1 GREEN, so 1c = 180g = 2 GREEN).
4. Add ground beef to skillet to brown, and cook thoroughly. Remove from heat and weigh (2.5oz cooked 93% lean ground beef = 1/2 LEAN). Drain any fat from the skillet. 
5. Add 1c liquid egg whites/substitute (1/2 LEANEST) to skillet, and stir while cooking until desired hardness. 
6. Add cooked ground beef, cooked mushrooms, cooked spinach, and black olives (weighed to proper serving) to skillet, stir together, and serve hot. I topped with a dash of hot sauce! 

Substitutes:
  • Any approved vegetable can be substituted for the spinach or mushrooms for your GREEN - be sure to weigh and measure properly!
  • Top with 2 Tbsp Sour Cream, and remove the olives, for your Healthy Fat
  • Mix in 1 Babybel or 1 Original Laughing Cow, and remove the olives, for your Healthy Fat
  • Remove the beef, and use 2 cups of liquid egg white/substitute (add 1 Healthy Fat if you do this)
  • Remove the beef, and substitute with 3 oz cooked shredded chicken (add an additional 1/2 Healthy Fat if you do this)
This recipe is very versatile - so customize it how you like, and enjoy!