Healthy Habits Newsletter - May 3, 2021

Please click below to view my OPTAVIA Healthy Habits eNewsletter from 5/3/21. If you'd like to receive a copy in your email each week, please complete this quick google form with your email address and a request to subscribe to the newsletter.

https://optaviashare.com/p/7d45de43c61efc1bf8c41793e46b77a1/10395667

https://optaviashare.com/p/7d45de43c61efc1bf8c41793e46b77a1/10395667

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

 

OPTAVIA Healthy Habits Newsletter - 4/26/2021

 Please click below to view my OPTAVIA Healthy Habits eNewsletter from 4/26/21. If you'd like to receive a copy in your email each week, please complete this quick google form with your email address and a request to subscribe to the newsletter.

https://optaviashare.com/p/372ddbdaee43da1f30923c3793de27d4/10355927

https://optaviashare.com/p/372ddbdaee43da1f30923c3793de27d4/10355927

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