Newsletter: Lunar New Year 2024 + five soup recipes and more!

 Please click below to view my OPTAVIA Healthy Habits eNewsletter from the week of 1/22/24. If you'd like to receive a copy in your email each week, please complete this quick form https://forms.gle/294fANVKAafReuQJ7 with your email address and a request to subscribe to the newsletter. 

If you'd like to learn more about the program and how to utilize it as a tool to reach your health goals, let's talk! https://form.jotform.com/223644431205144

Read the newsletter here: https://optaviashare.com/p/bf74611bbbce521c6ec3223894fc815a/14703320

Healthy Soup Recipes - Download

 Twelve healthy soup recipes!

Download here from my google drive account: 

https://drive.google.com/file/d/1rICHANp2t5w4ktIuXlfqK1FOqf7XyJGr/view?usp=share_link

Caprese Turkey Burger w Parmesan Asparagus Fries - Lean and Green Recipe

 😋Caprese Turkey Burger with Parmesan Asparagus Fries😋

Ingredients:

• 8 oz. sliced fresh mozzarella

• 2 tsp olive oil

• 2 tbsp fresh basil, chopped

• ⅛ tsp salt, divided

• 2 cups eggplant sliced into ½ inch rounds

• Cooking spray

• 4 tsp balsamic vinegar

• 1 lb. ground turkey 99% lean

• ½ tsp garlic powder

• 3 tbsp Parmesan cheese

• 3 tbsp almond flour

• 16 asparagus spears, trimmed

• 1 large egg white

• 2 cups sliced tomatoes

Directions: 

1. Pre-heat your air fryer or oven to 400°F. 

2. Drizzle the sliced mozzarella with the olive oil and sprinkle with basil and half of the salt. Let marinate while you grill the eggplant and turkey patties.

3. Heat a grill or grill pan over medium high heat. Spray eggplant rounds with cooking spray and grill until cooked through but still sturdy, about 3 to 5 minutes per side. Drizzle with the balsamic vinegar while still warm.

4. Divide the ground turkey into patties. Season with garlic powder and the remaining half of the salt. Grill until cooked through, about 8 to 9 minutes per side. 

5. While the turkey burgers cook, mix together the Parmesan cheese and almond flour. Whisk the egg whites until frothy. Toss the asparagus spears in the egg white and then roll in the Parmesan mixture to coat well. Bake for 12 to 15 minutes until crispy and cooked.

6. To serve, place an eggplant slice on a plate. Top with a turkey patty, tomato slices and marinated mozzarella. Serve asparagus fries on the side.

Makes 4 servings

If you’re following the same health and nutrition program that I coach, each serving is a complete clean and green with 1 leaner - 3 Green - 1 Healthy fat - 3 Condiment (per serving). If you’re not but would like to, I’d love to talk! I have $75 gifts this month to help you launch your journey to health!

Per serving: 400cal, 18g fat, 17g carbs, 44g protein

Want to get healthy with me? https://form.jotform.com/223644431205144

www.MyJourneyToAHealthyMe.com

#NotADiet #HabitsOfHealth #HealthyHabits #OptaviaHealthyHabits #LifelongTransformation #Optavia #Optavia5and1 #Optavia5and1plan #OptaviaResults #OptaviaCoach #IndependentOptaviaCoach #IndependentCertifiedOptaviaCoach #OptaviaJourney #HealthyLifestyle #IntentionalLiving #OptaviaTransformation #MyJourneyToAHealthyMe #OptimalLife #OptimalWellbeing #WeightLoss #WeightLossJourney #WeightLossTransformation #WeightLossTips #WeightLossHelp #HealthyLife #LeanAndGreen #HopeDealer 

 

Blackened Shrimp Salad with Avocado and Lemon Herb Vinaigrette- Lean and Green Recipe

 From my newsletter this past week!

Blackened Shrimp Salad with Avocado & Lemon Herb Vinaigrette

Ingredients:

• 2 tsp extra virgin olive oil

• 2 tsp lemon juice

• ½ tsp Dijon mustard

• ⅛ tsp salt

• ⅛ tsp ground black pepper

• ¼ tsp dried basil

• 1 lb. raw, medium-sized, peeled, deveined shrimp

• ½ tsp paprika

• ¼ tsp salt

• ¼ tsp dried oregano

• ¼ tsp dried thyme

• ⅛ tsp garlic powder

• ⅛ tsp cayenne pepper

• ⅛ tsp ground black pepper

• 3 cups chopped romaine lettuce

• ½ cup thinly sliced cucumber

• ½ cup halved cherry tomatoes

• 3 oz. cubed avocado

• 2 scallions, sliced thin

Directions: 

1. For the vinaigrette, in a small bowl, whisk together the olive oil, lemon juice, dijon mustard, salt, pepper and basil. Set aside until ready to use.

2. Heat a large nonstick skillet to high. In a medium bowl, toss the shrimp with the paprika through the black pepper. Add the shrimp to the heated skillet and cook for 1 to 2 minutes per each side, until bright pink and cooked through.

3. While the shrimp cooks, divide the lettuce, cucumber, tomatoes, avocado and scallions equally onto plates. Drizzle each salad with about 2 teaspoons of vinaigrette and top with evenly-divided cooked shrimp. Makes 4 servings

If you’re following the same health and nutrition program I coach, each serving is a complete lean and green with 1 leanest, 3 Green, 2 Healthy fat, 3 Condiment (per serving) 

Per serving: 310 cal, 13g fat, 14g carbs, 34g protein

If you’re not but would like to learn more, let’s chat! https://form.jotform.com/223644431205144

I send out a recipe like this in a newsletter each week. Subscribe here: https://forms.gle/294fANVKAafReuQJ7

Pizza Waffle - Lean and Green Recipe

 Everything tastes better when it’s waffled 😜

Pizza Waffle

Ingredients:

• 1 cup diced tomatoes

• 1 tsp Italian seasoning

• ½ cup low-fat cream cheese, softened

• 3 large eggs, lightly beaten

• ¼ tsp ground black pepper

• 2 cups cooked cauliflower rice

• 2 cups cooked Gardein plant-based crumbles

• 1 cup shredded part-skim mozzarella cheese

• 1 cup chopped red, green, or yellow peppers

• Cooking spray

• 2 cups arugula

• 4 tbsp red wine vinaigrette

Directions: 

1. In a small bowl, combine the diced tomatoes with the Italian seasoning. Set aside.

2. In a mixing bowl beat cream cheese, with a spatula or wooden spoon until smooth. Whisk in the beaten egg and black pepper until thoroughly combined. 

3. To the egg-cream cheese mixture, stir in the cauliflower, half of the plant-based crumbles, half of the diced tomatoes, half of the mozzarella, and half of diced peppers.

4. Preheat a waffle iron and spray both sides with the cooking spray. 

5. Put an adequate amount of the cauliflower mixture on your waffle iron (the amount may vary depending on the waffle iron's size), and cook until almost golden brown, about 10 minutes. 

6. Once done remove the pizza waffles from the waffle iron and place on a wire rack. 

7. Repeat until the mixture is used up. 

8. Top waffles with remaining tomatoes, cheese, plant-based crumbles, and diced peppers.

9. Place in a hot oven or broiler until cheese is melted.

10. Combine the arugula with the red wine vinaigrette. 

11. Divide waffles evenly among plates and serve with a ½ cup dressed arugula per serving.

Makes 4 servings

If you’re following the same health and nutrition program I coach, each serving is a complete lean and green with 1 leaner, 3 Green, 1 Healthy fat, 3 Condiment (per serving) 

Per serving: 320 cal, 17g fat, 17g carbs, 26g protein

If you’re not but would like to learn more, let’s chat! https://form.jotform.com/223644431205144

I send out a recipe like this in a newsletter each week. Subscribe here: https://forms.gle/294fANVKAafReuQJ7

Summer Picnic / 4th of July Optavia Recipes

 Here's some great summer Optavia compliant recipes - especially for the holiday weekend!

https://www.canva.com/design/DAFnHbHlrl8/TXt5-lR8xXArUlwmZon2ug/view?utm_content=DAFnHbHlrl8&utm_campaign=designshare&utm_medium=link&utm_source=viewer

https://www.canva.com/design/DAFnHbHlrl8/TXt5-lR8xXArUlwmZon2ug/view?utm_content=DAFnHbHlrl8&utm_campaign=designshare&utm_medium=link&utm_source=viewer

Buffalo Chicken Waffles - Recipe

Get out the waffle maker! We’ve got a NEW Lean & Green waffle recipe that we know you’ll love! Our Buffalo Chicken Waffles have all the flavor without all the guilt. We’ve packed in the veggies and lightened things up for a fully compliant Lean & Green meal (yields 4 servings with 1 Leaner, 1 Healthy Fat, 3 Green, & 3 Condiments per serving).



This recipe was included in my weekly newsletter this week - subscribe here https://forms.gle/294fANVKAafReuQJ7

BUFFALO CHICKEN WAFFLES

Ingredients: 

• ½ cup light cream cheese (8 Condiments)
• 3 large eggs, beaten (1 Lean)
• 4 tbsp buffalo hot sauce (2 Condiment) 1 cup minced celery (2 Green)
• 1 cup part-skim shredded mozzarella cheese (1 Lean)
• ¼ cup reduced-fat blue cheese crumbles (2 condiments)
• 4 scallions, minced (2 Green)
• 12 oz. shredded cooked white meat chicken (about 2 cups) (2 Leaner)
• Cooking spray (1 Condiment)
• 4 cups romaine lettuce, cut into ¼-inch strips (4 Green)
• 1 cup celery, cut into ½-inch chunks (2 Green)
• 1 cup cherry tomatoes, halved (2 Green)
• 4 tbsp reduced-fat blue cheese dressing (2 Healthy Fats)

Directions

1. In a mixing bowl beat cream cheese, with a spatula or wooden spoon until smooth. Whisk in the beaten eggs, and buffalo sauce until thoroughly combined.
2. To the egg-cream cheese mixture, stir in the celery, mozzarella, blue cheese, and scallions. Pour mixture over shredded chicken and toss to combine
3. Preheat a waffle iron and spray both sides with the cooking spray.
4. Put an adequate amount of the waffle mixture on your waffle iron (the amount may vary depending on the waffle iron's size), and cook until almost golden brown, about 10 minutes.
5. Once done, remove the waffles and place on a wire rack.
6. Repeat until the mixture is used up.
7. Combine the romaine with the celery and cherry tomatoes.
8. To serve, divide waffles evenly among four plates. Make a salad on each plate with 1 cup romaine, ¼ cup celery and ¼ cup cherry tomatoes per serving. Drizzle 1 tablespoon of blue cheese dressing onto each salad.



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www.MyJourneyToAHealthyMe.com


Recipe - Sushi Tuna Roll

A Lean & Green approved sushi recipe! Our Sushi Tuna Roll uses cauliflower rice in place of traditional rice to keep carbs lower while packing in more veggies. Designed for ONE, this NEW Lean & Green recipe is a complete Lean & Green meal (1 Leanest, 2 Healthy Fats, 3 Green, 3 Condiments).

This is easy enough to substitute canned tuna for fresh seafood or other proteins if you wish! 

Ingredients:

• ¾ cup liquid egg substitute
• Cooking spray
• 1 cup frozen cauliflower rice
• 1 tbsp light cream cheese
• 5 oz. canned tuna, well-drained
• 1½ tbsp reduced-fat mayonnaise
• ½ cup julienned cucumber
• ½ tsp light soy sauce
• 2, (0.17-oz.) large sheets nori or 4, (0.10-oz.) regular sheets

Directions:

1. Spray a small (1.6 liter) microwave-safe casserole dish with non-stick cooking spray. Pour the egg substitute into the dish, cover and microwave on high for 2 to 2 ½ minutes or until set but slightly moist.
2. Using a rubber spatula, gently transfer the cooked egg to a cutting board. Let cool, then slice in half and set aside.
3. Cook cauliflower rice according to package directions. If watery, squeeze cauliflower rice in a clean kitchen or cheese cloth to remove excess moisture.
4. Combine the cauliflower rice and cream cheese in a bowl. Thoroughly stir, then set aside.
5. In another bowl, combine the tuna and mayonnaise; stir and set aside.
6. Cover a clean work surface with two pieces of plastic wrap. Place a large sheet of nori, shiny side down, on each of the plastic wrap pieces (if using regular sheets, lay 2 sheets on top of one another, shiny side down, on each of the plastic wrap pieces). Spread half of the cauliflower rice-cream cheese mixture in the center of each nori. Using a spatula, spread the rice mixture evenly over the nori, leaving a half-inch border around the edges uncovered.
7. Spread half of the tuna-mayonnaise mixture in the center of each nori creating a line from side to side.
8. Spread half of the sliced cooked egg and sliced cucumber on top of the tuna, side to side.
9. Drizzle the soy sauce evenly over the tuna, egg and cucumber.
10. Starting at the bottom edge, fold the nori over the filling and gently pull back to form a tight cylinder. Continue rolling until you reach the uncovered top edge. Lightly moisten the uncovered edge with water and continue rolling to form the sushi roll. Repeat with remaining ingredients to form the second roll.
11. Using a sharp knife, slice each sushi roll into 6 - 8 even pieces.

Nutrition Per Serving: 350 calories, 51g protein, 13g carbohydrate, 10g fat

Grilled Chicken Power Bowls with Green Goddess Dressing - Complete Lean and Green Meal

 Um….yum!!! Super easy to prep ahead too!

Grilled Chicken Power Bowls with Green Goddess Dressing

Total Time: 45 minutes

Ingredients:

1½ lbs. boneless, skinless chicken breasts

¼ tsp each (or less) salt & pepper

1 cup riced or cubed kabocha squash

1 cup riced zucchini

1 cup riced yellow summer squash

1 cup riced broccoli

8 cherry tomatoes, halved

4 radishes, sliced thin

1 cup shredded red cabbage

¼ cup hemp or pumpkin seeds

Green Goddess Dressing

½ cup low-fat plain Greek yogurt

1 cup fresh basil

1 clove garlic

4 tbsp lemon juice

¼ tsp each (or less) salt & pepper

Directions:

1. Preheat grill or oven to 350⁰F.

2. Season chicken with salt and pepper.

3. Grill or roast chicken about 10-12 minutes until it reaches an internal temperature of 165⁰F. When done, remove from oven and set aside to rest, about 5 minutes. Cut into bite-sized pieces and keep warm.

4. While chicken rests, steam riced kabocha squash, zucchini, yellow summer squash, and broccoli in a covered microwave proof bowl about 5 minutes until tender.

5. For the dressing, combine all of the ingredients in a blender and puree until smooth.

6. To serve, place an equal amount of the riced veggie mixture into four individual serving bowls. Add an equal amount of cherry tomatoes, radishes, and shredded cabbage to each bowl along with a quarter of the chicken and one tablespoon of seeds. Drizzle dressing on top, and serve.

Per serving: 300 calories, 10g fat, 12g carbohydrate, 43g protein

For those of you on this journey to health with me, this recipe makes 4 servings, each serving is a complete Lean and Green with 1 leaner, 3 green, 1 healthy fat, and 3 condiments.

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If you want to learn more about the health program I follow and share as a coach, let’s talk.

Blackened Shrimp and Asparagus - Complete Lean and Green Meal

 Holy yum.

This is on regular rotation at my house.

Blackened Shrimp and Asparagus

Ingredients:

18 oz large uncooked shrimp, peeled and deveined

1/2 teaspoon chili powder

1/2 teaspoons paprika

1/4 teaspoon onion powder

1/2 teaspoon cumin

1/2 teaspoon garlic powder

1/4 tsp salt

2 tsp lemon juice

4 teaspoons olive oil, divided

3 cups Asparagus

Directions:

In a large bowl add the shrimp, chili powder, paprika, onion powder, cumin, garlic powder, lemon juice, and salt. Set aside.

In a medium sized skillet over medium high heat, add 2 tsp olive oil and asparagus. Saute until tender about 5-7 minutes. Slide to the side of the skillet

Add 2 tsp olive oil and shrimp and cook for 2-3 minutes or until no longer pink.

Divide into 2 equal portions.

Makes 2 Servings. If you’re following the same health and nutrition program that I used to lose 60lbs in 4.5mos, each serving is a complete lean and green meal, with 1 Leanest, 3 greens, 2 fats and 3 Condiments.

If you’d like to learn more about how to fuel your body with healthy and nutritious foods in the exact right combination of macros, let’s talk…message me or submit this form and I’ll reach out! https://form.jotform.com/223644431205144

Greek Style Chicken Bowl - Complete Lean and Green Recipe

 GREEK STYLE CHICKEN BOWL makes 4 servings

Ingredients:

2 garlic cloves, minced

1 tbsp fresh oregano, minced (or 1 tsp dried)

4 tbsp lemon juice

4 tsp extra virgin olive oil

4 tbsp reduced-fat feta

1½ lbs. rotisserie chicken breast, skin-removed, chopped

2 cups lettuce, washed and torn

2 cups riced cauliflower

2 cups riced zucchini

1 cup diced roma tomatoes

Directions:

1. Combine and cook riced cauliflower and zucchini in the microwave or steamer for about 6 to 8 minutes, until tender.

2. Combine the garlic, oregano, lemon juice, oil, and feta to make the dressing.

3. To serve, neatly arrange one cup of lettuce, one cup of riced cauliflower and zucchini, a ¼ cup of tomatoes, and 6 ounces of chicken in a bowl. Drizzle 1½ tablespoons of the dressing over the top and serve.

This recipe makes four servings.

Nutrition Facts: Per Serving: 380 calories, 57g protein, 9g carbohydrate, 12g fat

If you're following the same health and nutrition program as me, each serving is a complete lean and green with 1 leaner, 1 healthy fat, 3 green, and 3 condiments.

Want more recipes like this? Subscribe to my weekly newsletter https://forms.gle/294fANVKAafReuQJ7

Want to learn more about the program I coach and how this meal would fit in? Let’s talk - message me or fill out this form https://form.jotform.com/223644431205144

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?

~~~~~~

Email me: rebeccalange117@gmail.com

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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 Essential Cheddar Biscuit Mix
• 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 Essential Cheddar Biscuit Mix 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.

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

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

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

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

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

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!)

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

 

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